This man has his own category of awesome. Ed is a big reason 516 is the amazing community it is.

A)
3 sets:
Max bench press RX(135/95) MRX(115/75) M+(75/55)
Max Pull ups
*There is no rest from bench to pull ups

rest 4 minutes between sets

B)
For time:
50-40-30-20-10 of:
Jumping lunges
Sit ups