A1: Zombie Squats  (6 reps @ 30X1 x 5 sets rest :45)
A2: Single arm dumb bell row (10 reps/arm @ 30X1 x 5 sets rest :45)
A3: Standing double arm DB Hammer Curls  (10 reps @ 2020 x 5 sets rest :45)
B. 7 min AMRAP:
49 Cals on rower
49 Strict Anchored sit ups
AMRAP Strict Pronated pullups

(score is all reps)