Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

For max Reps and Calories

• Max Effort Strict Pullups
• Rest 1 minute
• 8 x Row 30 seconds/Rest 30 seconds
• Rest 1 minute
• Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

• 4 x Front Squat
  
• 8 x Box Jumps
  

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

• 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
  
• 9 x Handstand Pushup (Rx is with a 4″ deficit)
  

Results:  For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs.  Metcon 8:11.