A,
Every 5 mins for 30 mins, alternating between:
Run, 400 m + 15 USA Kettlebell Swings @24/16kg + 8 Pull-ups
15 Wall Balls @9/6kg + 12/9 Ski Erg Calories + 6 Handstand Push-ups

B,
3 rounds for quality of:
10 Scap Pull-ups
7 L ¼ Turkish Get-ups, pick load
10 Scap Push-ups
7 R ¼ Turkish Get-ups, pick load
10 L/10 R Diagonal Banded Pull Aparts