Part A:

Bench
Build up to a 1RM
(Recommended set 5-3-2-1-1)

SS

Raised feet ring rows 5*8

Part B:

In pairs – shared as want:

1500M row
*Work while partner hangs
75 Wallballs
*Work while partner holds plank
50 Cal assault bike
*Work while partner hold weightplate O/H
25 box jump overs