A. Weighted pull-ups – 5×5 (as heavy as you can for this rep scheme). Scaled options: 5×2 slow negatives OR 5 max effort sets of ring rows with a 3 second negative on each rep.
B. 3 max effort sets of body rows.
C. 8 minute AMRAP of:
5 front squats (135/95 or scale to 45% of your max front squat)
10 lateral bar hop burpees.