A.

4 sets of
3-5 weighted Pull Ups/Strict/eccentric
Rest 45 seconds
4-6 Strict T2B/High knees
Rest 45 seconds
8-12 Strict Pull ups/Ring Rows
Rest 45 seconds
20/30 seconds of Hanging L-Sit holds
Rest 45 seconds

B.

In pairs complete four rounds each of
50 double unders/25 attempts/100 singles
30 Wall Balls 9/7