A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
For these, I did a set of Pull-Ups without weight, followed by a set of Pull-Ups with a red band. For the L-Sit, I lifted myself a little bit off of the bench, and held for 10 seconds. For the non-weighted Pull-Ups, I did four reps per set, and for the Pull-Ups with the red band, I did ten reps per set.

B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
Because I hadn't done Dumbbell Renegade Rows for ages, I decided to do sets of 6 per side, using 20lb dumbbells. For the 400m (1/4 mile) run, I did three sets, at 8.5, 9.0 and 9.4mph, respectively - I really need to push the pace in future 400m Running.