A. 16 min emom
1st 1 round of ring complex *
2nd 10 x strict t2b slow on a way down
3rd 8 x split squats left 20X1
4th 8 x split squats right 20X1

* ring complex
1 sec support hold
1 x ring dip
2 sec support hold
2 x ring dips
3 sec support hold
3 x ring dips
4 sec support hold
4 x ring dips

B. 12 min amrap
Single arm thrusters
Single arm renegade row
V-sit
4-4-4
8-8-8
12-12-12
16-16-16
20-20-20
Keep adding 4 reps each round.