A)
3 sets: (45-60 sec rest between sets)
8 BB Bent over row (supinated grip)* 8 BB Bent over row (pronated grip)

3 sets: (45-60 sec rest between set)
12 DB bench pullovers * 15 single arm DB Row

3 sets: (45-60 sec rest between sets)
12 BB drag curls * 16 bent over DB Flyes * 20 Alt DB up right rows

B)
For time:
50-40-30-20-10 Air squat
500-400-300-200-100m ski