Part 1:
4 Rounds (not for time)
5 Barbell Rows (2 SECOND PAUSE AT TOP!)
2 Barbell Rollouts
5 Dips (2 SECOND PAUSE AT TOP!) if possible
Part 2:
12 Minute AMRAP
200 M Run (or 250 M Row)
9 KB Swings (53/35)
6 Overhead Squats (115/75)
3 Muscle Ups OR 6 Chest to Bar Pull Ups OR 2 Rope Climbs