Part A:
every 1.5 minutes for 7.5 minutes
5 bench press 70-75%
Part B:
every 15 seconds for 8 minutes
1 strict pull ups
if you need to skip a round, skip a round
Part C:
EMOM for 12 minutes
Min 1.- max double unders or single unders
Min 2.-max kb swings, medium (16/24)
Min 3.- rest