Part A:
every 1:15 for 12:30 minutes (10 rounds)
2 overhead squats or front squats 70-75%
Part B:
3 rounds, 18 minute cap
6 muscle ups
24 hang snatches 25-35% or empty bar
60 double unders or 120 singles
Stretch
1-2 rounds
45 seconds each
frog
triangle
single leg forward fold