A. Pull-ups – 5 max effort sets of: strict pull-ups, immediately followed by kipping pull-ups.
Scale to 5 max effort sets of ring rows or hinge rows with a 3 second negative on each rep.
B. With a partner, on 90 second intervals for 18 minutes (2 rounds of 9 minutes):
Row 90 seconds / overhead KB hold
Row 90 seconds / front rack KB hold
Row 90 seconds / KB suitcase hold (potentially a heavy weight than the last two holds)
Record your score as the total calories accumulated between you and your partner.