A)
Every 2 mins for 10 mins do:
6-8 strict Chin-ups / 3 negatives (weighted ) / 8 inverted tempo row, sup. grip ( 3" down)
Parallette L-Sit Hold, 20 secs, ( sc.: box , tuck pos.)

B)
6 rounds, 1 min each, for max reps of:
10 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg
max reps in remaining time Dumbbell Front Rack Lunges, 2x22.5/15 kg
Rest 1 min

Goal: hard effort , you should have 20-30 sec to work on Lunges!