1) 3 sets:
6/6 Renegade Rows
8 Reverse Flys
8/8 Hammer Curls

2) For time:
10 rounds (total):
200m medball relay run (20/14)(rx+30/20)
Then:
10 rounds (partners alt rounds):
10 pull ups
10 OHS (95/65)
Then:
10 rounds (total):
200m medball relay run (20/14) (rx+30/20)