A.
4 sets:
20-25 sec chin up pull hold
10 barbell curls
20 bench dips
90 secs rest
B.
4 sets:
5 burpee pullovers
10 heavy dumbbell Romanian deadlifts
60 secs rest
C.
5-7 sets
10 push ups
5 bar muscle ups
60 secs rest
* Scaling options:
Bar Muscle Ups w/ Feet on Box