A
1 pull up, 2 mixed grip pull ups, 1 chin up
1 high pull up, 2 mixed grip high pull ups, 1 high chin up
1 weighted pull up, 2 mixed grip weighted pull ups, 1 weighted chin up
1 tempo pull up, 2 mixed grip tempo pull ups, 1 tempo chin up
rest between reps
try to follow up the high pulls with a muscle up
B
for quality
3×20 split jerks, row 200 meters between sets
use the row as rest
C
AMQRAP15’ – As Many Quality Reps as Possible
15 dumbbell goblet squats
12 deadlifts