A. Weighted pull-ups – 5×5 (as heavy as you can for this rep scheme). Scaled options: 5×2 slow negatives OR 5 max effort sets of ring rows with a 3 second negative on each rep.
B. 2 max effort sets of kipping pull-ups OR 3 max effort sets of controlled scapular pull-ups (get those shoulders stronger!).
C. 3 rounds for max total calories:
Row 3 minutes, rest 90 seconds.