Friday Workout of the Day

Every 4 min for 5 rounds:
A1. Behind the neck thruster 5 reps
A2. Wtd chin up @21X0 2-3 reps
+
2 sets:
30 chin ups
40 box jump step-downs
600m row
rest 3 min

A good way to pace this might be to do 6 sets of 5 pull ups, 2 sets of 20 box jumps then row.