Part A:
every 30 seconds for 10 minutes
even rounds: 2 strict pull ups
odd rounds: 1 negative pull up, 5 seconds down
Part B:
4 rounds, 16 minute cap
20 russian kb swings, heavy (20/24/32)
300m run
Part C:
not for time
100 weighted step ups, light (8/12/16)
Stretch:
1-2 rounds, 45 seconds each
prayer
single leg forward fold
scorpion on front