A)
3 sets:
300m row
25ft inch worm
10-12 toes to bar

B)
Dead lift
4×4 @ 70%
2×2 @ 80%
1×8+ @ 70%

*Hold neutral grip as long as possible
*All %’s based off of your 1RM

C)
For time:
10-9-8-7-6-5-4-3-2-1 of:
strict pull ups (use band to ensure chin clears the bar)
sumo dead lift high pull (95/65)