A) 8 Rounds of 2 Thrusters, 20 double unders (or some sort of skipping work), 10 press ups into renegade rows (alternating rows). For form so take your time between sets. Thrusters heavy but fast, keep the form.

B) In pairs, 5 sets of 5 strict pull ups heaviest possible. Stair Climb 32/24kg while partner is doing pull ups.