A.
Five sets of:
Bent-over Barbell Row, 8 reps
Rest 60 seconds
Side Plank, 30 seconds (per side)
Rest 60 seconds
Pull-ups (according to ability, see below)
Rest 60 seconds

Complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 4, 9, 6, 6, 8 (negatives)
4-5 Strict Pull-ups: 6, 10, 8, 8, 10 (negatives)
6-8 Strict Pull-ups: 3, 4, 2, 2, 4+
9-11 Strict Pull-ups: 5, 7, 5, 5, 6+
12-15 Strict Pull-ups: 7, 10, 6, 6, 9+
16-20 Strict Pull-ups: 13, 17, 13, 13, 16+
21-25 Strict Pull-ups: 17, 22, 16, 16, 21+

B.
On a 25-minute clock:
Complete many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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