10 Rounds for time:
5 Strict Pull-ups (change grip every 2 sets)
10 Bar Dips
15 Barbell Rows (40, 30kg)
Rest 60s

-21:00 cap
-Rx+: Ring dips

Rest 5 min

5 Rounds not for time:
20 Banded Pull-aparts (underhand grip)
20 Banded Overhead Triceps Extensions
20 Banded Abs Pulldown

-10:00 cap