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…
50-40-30-20-10
Double-Unders
Sit-Ups

Directly into…

5-10-15-20-25
DB Hang Snatches/Arm (50/35)
Pull-Ups

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.