A,
As many reps as possible in 5 mins of:
Assault Bike Calories
-- then --
Complete as many rounds as possible in 30 mins of:
50 Box Jumps @60/50cm
50 Jumping Pull-ups
50 Kettlebell Swings @16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press @barbell
50 Hip Extensions
50 Wall Balls @9/6kg
50 Burpees
50 Double Unders
-- then --
As many reps as possible in 5 mins of:
Assault Bike Calories

Goal:
1+ round of the Filthy Fifty AMRAP.

B,
Tempo Goblet Squat 4-4-4, using heaviest weight per set
Single Leg Deadlift + Arnold Press 20-20, using heaviest weight per set
Tempo Dumbbell Row 6-6-6, using heaviest weight per set

Tempo Goblet Squats- 3 secs down, 3 sec pause, 3 secs stand
Single Leg Deadlift + Arnold Press- 2x10 L/10 R
Tempo Dumbbell Rows- 3 secs up, 3 sec pause, 3 secs down

RPE of 6-7 out of 10 for all movements.