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

X 2-3 rounds

B) 10 rounds:

3 Burpee pull up / Burpee to target
3 Cluster (heavy weight) / do extra reps if you only have light weights eg 6-9reps
3 High box jump
*every 3rd min do 6 cal or 20 Double under