Part A:

Every 3 mins for 5 rounds:
10 DB bench press
10 Horizontal Barbell row
(See bar setup for barbel row below – like a ring row but on a bar)

Part B:

6 Rounds of 3 mins:

Odd Rounds:
1 Minute assault bike
4 Sled push (Heavy + slow)
Rest remaining time

Even rounds:
1 minute wallballs (No dropping ball, if rest then in front rack)
4/4 Dball clean onto shoulder and return to ground (no dropping)
Rest remaining time