Part A:
every 1:30 for 9 minutes
even rounds: 30 hamstring curls
odd rounds: 10-12 each arm single arm db rear delt rows, light
20-24 total rear delt rows each round of rows
Part B:
amrap 16 minutes
12 ring push ups
10 sit ups
8 snatches
16 ankle touches
Stretch:
1-2 rounds, 45 seconds each
frog
seated forward fold
scorpion on back