3 sets not for time: 5 ring pullups (false-grip if possible)/10 ring rows, 10 ring dips/ring pushups, 10-15 back extensions/good mornings

B: 8 min AMRAP @ 80-85% effort: 15 situps, 15 supermans, 30 double unders/60 single unders; rest 4 minutes x2

4.15
4.55