A,
Every 3 mins for 15 mins do:
9 Wall Balls@12/9kg
6 Bar Muscle-ups
3 Goats

Your "goat" is a movement that you need to work on. Be flextible on the reps. It can be a higher skill movement or working on positionig in some of our basic lifts. If you do choose a lift make it position/skill oreitned and take the emphasis off of loading.

B,
For quality:
200 Seated Band Leg Curls
200 Seated Calf Raises
Banded Lateral Walk, L 30m/R 30m