A)
3 sets:
3-5 Muscle ups / 10 strict pull ups
10-15 Hip extensions
30-45 sec Hand stand hold

B)
Teams of 2:
10 rounds:
7 Hang squat clean
14 burpees over bar

P1 completes one round while P2 rests, then switch. Workout is complete when each partner has completed 5 total rounds.