A,
3 rounds for time of:
30/25 Ski Erg Calories
15 Handstand Push-ups
30 Box Jump Overs @60/50cm
15 Chest-to-bar Pull-ups

Goal: sub 18 mins

B,
For quality:
Deep Squat Hold, 2 mins
3x8 L/8 R Eccentric Cossack Squats, pick load
3x6 Tempo Reverse Lunges, pick load
3x6 Eccentric Ring Dips
Pec Stretch, 2 mins
3x8 Tempo Dumbbell Flies, pick load

Eccentric Cossack Squats- 8 secs lowering
Tempo Reverse Lunges- 3 secs down and up
Eccentric Ring Dips- 6 secs lowering
Tempo Dumbbell Flies- 3 secs down and up