Part A:

Build to a 1rm Strict Pull up
3 – 2 – 1 – 1 – 1 than hold for 3

If you dont have a stict pull up you have 50 inverted Ring rows

Part B:

Dumbell Bent over rows
4 x 14 each arm

Part C:

For Time
300/200m Row
150 Double unders
GO Hard