Part A.
For time
3 rounds of
10 clean and jerks (65/95)
10 stick jumps (L+R=1)
5 squat cleans (65/95)
1 muscle up or 3 box muscle ups
Part B.
5 sets NFT of
10 ghd sit ups
10 knee to elbow using straps
Sttetch
1-2 sets (45 seconds)
Standing straddle
Child pose
Pigeon