3 sets:
20 Double KB Front Rack Lunge
10 Single Arm Dumbell Rows/side
0:30 Sorensen Hold

AMRAP 20
Single Arm DB PP, left
Single Arm DB PP, right
500m row

then:

AMRAP 5
Strict HSPU Accumulation

Alpha
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row