A)
Every 1 min for 12 mins, alternating between:
min 1: 6-8 strict Chin-ups/ 3 negatives / 8-10 tempo ring row (3" down)
min 2: Copenhagen Plank, L 20 secs/R 20 secs
min 3: Arch Rock, 30 secs

B)
AMRAP 15 mins
15/12 Machine Calories
12 Wall Balls, 9/6 kg,
3-4 Bar Muscle-ups or burpee pull up or target STRICT burpee
2 Wall Walks