Workout 4a
8 Rounds For Time
Double Unders or Penguin Taps - 50
Push Presses - 20 (10EA)
Time Cap - 30 Mins
Rx - 22.5kg / 15 Kg / Double Unders
Scaled - Any weight / Penguin Taps

Workout 4b
For Time
50 HSPU's or 80 HRPU's
100 Single Arm High Pulls (50EA)
100 Up Downs
Partition as you would like 

Time Cap - 20 Mins
Rx - 22.5 kg / 15 kg / HSPU's
Scaled - Any weight / HRPU's