A. 16 min Emom
1st 5 x hspu
2nd 10 x Med ball curls
3rd 20 x band pull aparts
4th 30 x dus

B. Teams of complete 3 rounds each of
3 min amrap
7 x Dumbbell squats
7/5 cal bike

One person works for 3 minutes while the other person rests. Score is total rounds after 18 minutes.