Part A:

EMOM12
Min 1: 4/4 Kneeling KB strict press
Min 2: 4/4 Single arm bent over KB row
Min 3: 30 second ring plank

Part B:

In pairs:
Every 4 mins for 4 rounds:
32 cal row
8 synchro burpees over rower/ bench (regionals std)
4 synchro Deadlift (225/135) (155/95) (KB Deadlift)
Rest