A.
3 sets, not for time of:
DB/KB Renegade rows x16
(https://www.youtube.com/watch?v=Gja70kgtvoQ)
Seated DB press x10-12
L-sit x20-30 sec

B.
For time:
500 m row
50 Squats
35 Sit-ups
10 Burpee box jump overs

rest 5 min

400 m run
50 Walking lunges
35 Sit-ups
10 Burpee box jump overs

*Score total time including rest