A: 10 minutes of pull up practice using different grips you don't usually use: wide grip, narrow grip and mixed grip.
B: 5x4min rounds, 90s rest between rounds: 1. 500m row, max rep squats,
2. 500m row, max rep ball slams,
3. 400m run, max rep manmakers (45/25lbs DBs),
4. 400m run, max rep weighted box jumps (hold a 16/10lbs medball)