A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds
135x8, 145x6, 155x6, 155x4, 145x6

Pull-Ups x Max reps Rest 90 seconds
Here I focused on lowering slowly, as well as the kip - didn't really focus too much on reps. This needs to be skill work at least one day a week now!

B. For time: 24/16 kg
Kettlebell Swings x 50 reps Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps Hand-Release Push-Ups x 5 reps
Here, I only used 20kg, as we don't have a 24kg kettlebell at our gym. For the first set, I was able to do 20 consecutive, but then broke it down into sets of 10. For the Push-Ups, I tried to maintain sets of 10 at the very least.

I was able to get through all of it, I just had to really pace myself.