A. Every 6 min for 24 minutes
20/15 cal bike
15 x dumbbell thrusters
10-15 x pull ups /t2b

Alternate between pull ups and t2b. You end up doing 2 rounds of pull ups and 2 rounds of t2b

B. 6 min emom
1st 12-15 x v-ups
2nd 20 x Russian twists