A)
"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
B) optional
3 rds
20 x straight leg sit ups
15 x v-ups
15 x controlled leg raises behind your head
20 x band pull aparts