A1) Close Grip Bench Press
3 reps @ 31x1 Tempo
Building each set

-20 sec rest-

A2) Banded Supinated Strict Chin Ups
10-15 @ 30x1 Tempo
Use a band no matter what!!
Make sure you can get the set reps!
Hold that tempo!
*Do NOT tie the band to the top of the pull up bar!!! unless space or class size is limited. 
Put the band across a squat station and stand on the band.
Yes, you may need to use the station next to you. 

-20 sec rest-

A3) Alternating KB Gorilla Row.
10-14 reps

-20 sec rest-

A4) FLR on Low Rings
45-60 seconds

-90 sec rest-

x 4 sets

Complete A1-A4 in a 35min Window

For Time:
30 Cal
20 Bar Facing Burpees
10 Squat Snatch
Time Cap: 7 minutes.

Scaled: 75/55
RX: 115/75
Rx+: 165/115