If you want to transfer the entire project, then in the Project Panel select everything then go to the menu File > Export > Final Cut Pro XML.
Navigate to where you want to save the file and then save it.
You may get a warning when you do this - this is because XML is an extremely terse transfer language, and may not be able to translate everything you've done to the XML. You can dismiss this warning.
In the earlier version of Premiere Pro, create a new project. Once the empty project opens, go to the menu File > Import and navigate to XML file and import it.
You should see the project now appear. Double check sequences to see what made it through the XML transfer and what did not.
MtD