A. 3 rounds for quality:

10 Ring rows

10 GHD  hip extensions (weighted when needed)

6-10 Deficit push-ups @ 3010

2-4 Wall climbs

 

B. For time:

10 KB swings 24/16 kg

2 Pull-ups

20 KB swings

4 Pull-ups

30 KB swings

8 Pull-ups

40 KB swings

8 Pull-ups

30 KB swings 

4 Pull-ups

20 KB swings

2 Pull-ups

10 KB Swings