A) In 4:00…
500/400 M Row, Ski or 1.0/0.8 K Bike
Immediately into completing AMRAP, in the remaining time, of:
5 Front Squats (135/95)
10 Pull-Ups

Rest 1:30 and repeat for a total of 4 bouts of 4:00.

Round 2 (165/115)
Round 3 (185/135)
Round 4 (205/145)

B) AMRAP, in 10:00, of:
20 Lunges (95/65)
15 DB Goblet Squats (50/35) or Wallballs (20-30/14-20)
30 Double-Unders or Single-Unders