A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Strict Pull-Ups x Max Reps

B.
For time:
50/30 Push-Ups
300m Run
30 KB Swings 32/24
300m Run
50/30 Push-Ups
300 Run
30 KB Swings 32/24
300 Meter Run