A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
For these, I worked on lower weights, and perfecting my form. I made sure to get quite low for the Squats, holding at the bottom to ensure I was there. for the Kipping Pull-Ups, I did sets of 10 with the red band.

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)
For these, I did sets with 5 Squat Cleans at 135 for each set, and really struggled to get these going - always an issue...