A) 5-6 rounds of:
5 Strict Press (as heavy as possible)
1:00 Russian Twists (30-45/20-30)
B) In 17:00, get as far as you can…
DB Hang Snatches/Arm (50/35)
Advanced perform 2-4-6-8-10 Muscle Ups instead of pull-ups. If you are new to muscle-ups, and 30 is too many, then do 1-2-3-4-5 reps.