From Crossfit Gymnastics

A: 7 Rounds
20 HS Shoulder Taps w/pause at 10 and :05 Hold

B: 5 Rounds
100' Farmer Carry KB 45# + :20 hang from pull-up bar

Notes: Used 44lb KB in one hand and 45lb plate in the other. The workout called for :30 hang from the bar, but my grip was failing at :20 early. This one really smoked the forearms.