A.

2 sets
1 min max Strict HSPU
rest 90 seconds
1 min max kipping HSPU
rest 3 min

 

B.

Front squat
55% x5
65% x3
75% x2
85% x2
90% x1
90%+ x1
90%+ x1
90%+ x1
*Hit a P.R.

 

C.

Weighted Pull-up
Establish a 1RM in 7 sets or less

 

D.

For time:
50 Pull-ups
100 Double unders
40 Burpees
75 Double unders
30 Toes to bar
50 Double unders