A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B.
3 sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Deadlifts (225/155lbs)
30 seconds Rest
60 seconds Toes to Bar
30 seconds Rest
