A. In 6 min max metres row

4 min rest

B. 6 min emom
1st min 10 x ring rows
2nd min 10 x press ups

4 min rest

C. In 6 min max calorie bike

4 min rest

D. 6 min emom
1st min 6 – 8 x strict pull ups / chest to bar
2nd min 6 – 8 x single arm press