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