A)
Triset! 4 rounds of;

Barbell Bent over Rows x 6 @ med-heavy load
Rest 60s
DB Bent Over Supinated Grip Shoulder Fly x 10
Rest 60s
Banded Pushdowns x 15
Rest 60s

*Use weight plates if smaller loads needed.

B )
4 rounds for time;
5 shuttle run (1rep = 2x10m)
15 DB/KB Push-ups
90 Meter DB/KB Farmer Carry @2x22,5/15kg or 24/16kg
Rest 60s
Timecap: 15 mins
UB carry is the goal!