A1) strict pull up 3-5reps @30×0
Rest :20
A2) Supinated BB bent over row
8-10 reps @30×1
Rest :20
A3) Band lat pull down
20 reps
-rest 2 Min-
X3

B) 14 Min Amrap

6 pull ups
6 Alt DB squat snatch
6 Burpee
6 Alt DB squat snatch