Part A:
Pull up progression week 1
Establish Max strict pull ups/ banded if needed
Rest 3 minutes
EMOM 1/4 of those reps for the max set for 6 minutes
Part B:
Circa 2014
On the 90 seconds for 6 rounds
100m run
then 2 rounds of the following barbell complex
1 full clean
4 steps of lunge
1 push press
135/95/115/85