A,
For time:
Run, 800 m
40 Deadlifts, 61/43kg
Run, 400 m
20 Power Cleans
Run, 200 m
10 Push Jerks
Run, 200 m
10 Ring Muscle-ups
Run, 400 m
20 Handstand Push-ups
Run, 800 m
40 Box Jump Overs@60/50cm

Goal: Sub 30 mins

B,
3 rounds for quality of:
3 Strict Hanging Knee Raises
2 Strict Pull-ups
3 Strict Hanging Leg Raises
2 Strict Pull-ups
3 Strict Toes-to-bars
2 Strict Pull-ups
Rest 2 mins