A,
Complete as many rounds as possible in 40 mins of:
Monostructural Cardio, 5 mins
3 rounds of:
Walking Lunge, 15m
15 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
-- then --
Monostructural Cardio, 3 mins
3 rounds of:
50 Plate Plyo Skiers
15 Plate Squats, 20/15kg
10 L/10 R Plate Wraps, 20/15kg
-- then --
Monostructural Cardio, 1 min
3 rounds of:
Plate Overhead Carry, 20/15kg , 30m
15 Plate Reverse Lunges, 20/15kg
10 Alternating Staggered Push-ups

Monostructural Cardio- Bike, Row, or Jog
Feet Elevated Push-ups/Alternating Staggered Push-ups- on plate

Complete 30-40 mins at a RPE of 6-7/10.

B,
For quality:
3x5 L/5 R Single Arm Weighted Sit-ups, pick load
3x10 L/10 R Front Rack Kettlebell Rotations, pick load
Hip Extension Hold, 3x 30 secs