A.

1a. 3x16-20 Weighted step-ups (no tempo) (rest 60sec)

1b. 3x8-10 Ring rows @2011 (rest 60 sec)

 

2a. 3x10-12 GHD Back extensions @2020 (rest 45 sec)

2b. 3x8-10 Deficit push-ups @40x0 (scale to normal push-ups when needed) (rest 60 sec)

 

B.

6min AMRAP

1 Thruster 45/35lbs

1 Bar facing burpee

2 Thrusters 

2 Bar facing burpees

3 Thrusters 

3 Bar facing burpees