A)
10 rds
Every 2 min 4 x Pause Back squats ( 2 seconds at the bottom)
+
Max set of strict hspu
B)
30 min cap
5 rds - Cindy
5 rds - Mary
5 rds - Nate (if can't muscle up 1200 row)
5 rds - Cindy
Optional accessories
3-5 rds
20 x band pull aparts
5-15 x ghr
5-12 x reverse grip barbell rows
24 x bent knee side sit ups