CLASS

A.
Front squat
1-1-1-1-1-1-1
Rest 3mins between sets

B.
4 sets of Rowing 250m
Rest 2 mins

*note down every set.

EXTRAS

Muscle ups:

If you have at least one muscle up-
3-5 sets of 5-10 neutral grip long swings.
Video

Without any muscle ups-
3-5 sets 5-10 reps, false grip ring rows with 3 sec pause with chest at top of pull.
Video