Part A:
every 2 minutes for 12 minutes
8-12 bench press 45-55%
Part B:
amrap 16 minutes
3 muscle ups or 5 jumping muscle ups
10 jerks 30-35% or empty bar
30 double unders or 60 singles
Stretch:
1-2 rounds, 45 seconds each
garland squat
cobra
thread the needle