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# + :30 hang from pull-up bar

Notes: Part A was relatively easy, next time out try this with HS hip taps. For B, I used a 44lb KB in one hand and 45lb plate in the other. Transitions were tight -- went right into hangs after dropping the weight and picked up the weights within :15 seconds of coming off the bar. This one really smoked the forearms.