A) 30-24-18 reps for time, of:
Squats (155/105)
Pull-Ups/Ring Rows

Squats are taken from the floor. Substitute 15-12-9 Muscle-Ups for pull-ups.

B) 7 rounds of:
20 Weighted Sit-Ups
250 M Row/Ski or 0.6 Km Bike