Part A:
every 15 seconds for 7 minutes
alternate between
1 strict pull up
1 chin up
Part B:
every minute for 8 miunutes
20 single arm db/kb strict press, light (12/20)
max toes to bars
rest 1 minute
every minute for 8 minutes
8 kb swings, medium-heavy (16/20/24)
max sit ups