A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
For the Push Presses, I worked to do 5 reps per set. For the weight, I did 115-135-155-155. On the fourth set, I tried for 165, but I couldn't Hang Clean the 165lb weight, so I went down to 155 again. For the Walking Lunges, I did these from a stationary spot, and used 20lb Dumbbells. For the last set, I used 22.5, and paused a few times to get through the 10 reps (as I can REALLY feel this exercise in my left hamstring!).

B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (5′/6′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

For this, I used the red band for the Pull-Ups, and forced myself to do 12 reps on the first four sets, and 13 on the last set. For Broad Jumps, I did 10 each set.