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A50

Bodybuild:
22 Minutes:

10-9-8 … 3-2-1:

2x Torp Power Curls
Jumping Pull-ups

… then …

3 Rounds:
9 Slow Descent 2x Torp BO Rows
9 Weighted Sit-ups

… then …

10 Piked Walk Backs

1 Minute:
Plank (feet on box) 

.. rest roughly 30-45 seconds before restarting

AStrong:

Superset for 20 Minutes:
1. Strict Pull-Ups Sets of 7-10
2. BB Pendlay Row: Sets of 6

…then…

AFAP (time cap 6:30):
50 2xTorp Ground to Shoulder + Shoulder to OH