Part A:
every minute for 12 minutes
even minutes: 2-3 strict pull ups
odd minutes: 1-2 negative pull ups, 5 seconds down
Part B:
4 rounds, 20 minute cap
10 weighted step ups (2x 12/16)
15 ring push ups
30 total single arm db/kb snatches, light (20/30)
Stretch:
1-2 rounds
45 seconds each
seated forward fold
standing quadratus lumborum each side
pigeon each side