A,
For time:
Row, 1000 m
50 Thrusters @20/15kg
30 Pull-ups
-- Rest 3 mins --
Row, 750 m
30 Thrusters @43/30kg
15 Weighted Pull-ups @20/15kg
-- Rest 3 mins --
Row, 500 m
10 Thrusters @61/43kg
10 Bar Muscle-ups

"Jackie Intervals"

Goal: Sub 8 min for all Intervals

B,
3 rounds for quality of:
Forearm Plank Seesaw, 30 secs
10 Wall Slides
Seal Walk, 15m
10 Eccentric Plate Abductions, pick load