Part A:
7 min AMRAP:
10M Duck walk
6 Paralette kick through with dip
Rest 4 mins
7 min AMRAP
10M Kong walk
1 pegboard ascent/ 6 commando pull-ups
Rest 4 mins
7 min AMRAP
20 Double unders
3/2 wall climbers
10 second hanging L-sit
Part B:
3-4 rounds not for time:
8 Seated DB strict press
4/4 archer ring row