A)
3 Rounds (not for time)
10 Strict pull ups w/one second pause at the BOTTOM of each rep
10 Push ups w/ one sec pause at the TOP of each rep
10 Pistols w/ one sec pause at the BOTTOM of each rep
15 Hip extensions w/ one sec pause at the TOP of each rep

B)
4 Rounds for time:
20 Calories on AB
20 Calorie row
10 OHS (165/110)