A: 3 rounds not for time of:

10 weighted ring dips

10 weighted sit-ups

10 banded face pulls

B: For time complete:

50 wall-balls )20/14-10/9)

40 dumbbell snatches (20 each side, advice 50/35lb)

30 box jumps (24/20)

20 burpees

10 chest to bar pull-ups