A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds
For the Bench Press, I started at 135, tried one set at 185, and eventually settled on 165. For the Pull-Ups, I used the red band, and in most cases I worked towards sets of 10.

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
I think for this, I skipped the Run (because of my hamstring), and did only sets of 25 Push-Ups and 15 Heavy Kettlebell Swings (at 65lb). Pretty fatigued from the week that was, so not that great of a workout.