A.
Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads by 4-5% from those used before.

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters