any grip, no kipping, slightly slower on negative, if you cant do 5 strict chins sub 5X5 40X0 jumping chins
B1
BARBELL BENT OVER ROWS
4X8-10 3011
C1
PULL DOWNS WITH ROPE
3X8-10 3011
regular pull down station but use the rope you'd normally use for tricep extensions
D1
1 ARM DB ROWS
3X8-10 2011
alternating minutes on the minute for 16 minutes
deadliftX5 use your bodyweight plus 50lbs
db thrusterX5 35/25lbs
**if weight gets too heavy or light adjust between rounds