A. Find your 1 RM weighted pull-up (If you are stronger with chin-ups go for 1RM weighted chin-up after the pull-up).

 

B. 3x 12 DB rows (single arm)

 

C. EMOM 16 min. (alt.):

3 DL's + 3 Power cleans (No RX weight for this one. Choose something that is challenging but lets you go touch & go / unbroken).

30 DU's