A3: 3 Rounds of:
Row 250M Sprint (5/3)
@90% Hard Pace (Not Sustainable); Rest 3.5 Minutes between rounds
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B1: Bench Press (12/12/12/12)
Superset with B2
B2: Pendlay Row (12/12/12/12)
Building slightly each set @2121; Rest 60 Seconds Before
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C: Weighted Dip (5/5/5/5)
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D: Pull-ups (See below for details)
Level 1= Current level: 0 Pull Ups-
5 Rounds of: 15 Seconds Active Hang + 5 Ring Rows @21X2; Rest 30-60 Seconds
Level 2= Current level: 1 Strict Pull Ups-
Tabata- Kipping Swing (mix in some kipping pull ups if possible)

Level 3= Current level: 5 Strict Pull Ups-
3 Sets of Max Butterfly or kipping pull ups

Level 4= Current level: 10 Strict/40 Kip Pull Ups-
60 Pull Ups For Time