Part A:
6 Sets not for time:
3/3 rope pull-ups (see video)
4/4 Single arm DB bench press
10/10 Single arm ring plank (scale to floor)
Part B:
5 rounds for time (10 min cap)
12 Sumo Deadlift High pull (95/65) (85/55) (KB)
9 burpee onto weight plate
12 GHD/ banded situps