Part A:
every 1:30 for 9 minutes (6 rounds)
1-2 bench press 85-95%
Part B:
4 rounds, 20 minute cap
12 back squats 45-55%
25 kb swings, light (12/16/20)
30 sit ups
Stretch:
1-2 rounds, 45 seconds each
garland squat
triangle
standing quad stretch