Part A:
every minute for 6 minutes
2-3 pull up holds
hold chin above bar for 5 seconds
use a band if you need to
Part B:
every 2 minutes for 14 minutes
10-15 deadlifts, light 15-25%
5-8 db/kb bench press, medium heavy (2x 35/50)
Part C:
amrap 8 minutes
12 weighted overhead lunges (15/25)
4 chest to bars
LSF
C. Body weight lunges and ring rows