Part A:
every 1:45 minutes for 8:45 minutes (5 rounds)
4 bench press 75-80%
Part B:
9 rounds, 25 minute cap
7 back squats 40-50%
10 db/kb strict press, light (2x 15/25)
10 hang snatches 20-30% or empty bar
Stretch:
1-2 rounds, 45 seconds each
pancake
scorpion on front
triangle pose