A)
3 rounds (take your time and Establishment perfect reps)
10 Over head squats (135/95)
10 L pull ups
10 Kipping dips
10 Weighted pistols (choose your own KB weight)

B)
For time:
500m row
21 Front squats (185/135)
500m row
15 Front squats
500m row
9 Front squats
500m row
6 Front squats