A: Perform 3 rounds of mixed grip or commando style pullups. Alternate sides and do as many reps as you can making sure your shoulder touches the bar.
B: Stations Workout: 3 rounds of 4 stations 60 seconds on, 30 seconds transition:
Jumps over the stick around the box,
DB thrusters (35lbs/20lbs),
Row for calories,
Slam ball over the shoulder.
Count total reps for final score.