A. 3 rounds every 1:30
1st 50 x du or 60sec practice
2nd 30 sec chin over the pull up hold (accumulate 30 sec) *
3rd 10 – 15 x t2b

* top of the ring row hold if unable to hold chin over the bar

B. 15 min emom
1st 10 x Kb deadlifts 2 x 32/20kg
2nd 10 x single arm push press 20/15kg
3rd 10 x barbell rows 35/25kg

* all the reps should be done unbroken, scale the weight down if unable to perform in one set.