Part A:

3 x 4 minute rounds:

500M/400M row
20 KB swings (25/20) (20/16)
AMRAP Muscle ups/ Burpee pull-up in remaining time

Rest 4 mins between rounds

Part B:

4 rounds not for time:

3 weighted pull-ups (fast up – slow down)
6 weighted push-ups (fast off floor – slow down)

– Eccentric movement should be 4-5 seconds
– Alternate rounds with partner