Part A:

5 sets Alt sets for quality:
5 seated DB strict shoulder press (On floor)
1 legless rope climbs/ 3 scaled rope climbs

5 Alt sets for quality:
5 bench press
5 ring rows with elevated feet

Part B:

8 min AMRAP:
20 Double unders
15 Toes to bar
10M HS walk OR 3 Wall Climbers