Part A:

5 alternatinge sets:
5/5 alternating single arm DB bench press
5/5 Bent over DB rows
5/5 Windmills with KB

Part B:

3 rounds for time: (Cap: 14 min cap)
400/300M row or ski erg
20 SUMO deadlift high pulls (KB) (32/20) (24/16) (12)
15/10 chest to bar pull-ups