A: (1)
3 sets, of:
Row x 300/200 meters
Banded Pat Pull-downs x 15 reps
Alt. Dumbbell Biceps Curls x 16 reps

B: (G, PULL)
5 sets, of:
Strict pull-ups 1-5 reps (hollow body)

5 sets, of:
Band assisted Pull-ups x 5 reps
Ring Dips x 5 reps

C:
For time, of:
20-16-12-8-4
Push-ups
Ring Rows

Rest 2 min

10-8-6-4-2
Hand Stand Push-up / Pike Push-up
Strict Pull-ups