Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6 up to 50% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
4x8 @60-70% 1RM
Rest 2,5-3min

B) Strict pull-up
5-4-3-3
Rest 2min
Weighted / bodyweight / banded / negative

C) Accessory 3 rounds
2 legless rope / rope / rope lower
6-8 bench press
2min rest