A.
Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Wall Walk x 5 Reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters/ski 500m/bike 1000m/Run 10 tour

30 wall-ball
30 Push-Ups