A,
Complete as many rounds as possible in 30 mins of:
30 Echo Bike Calories
15 Toes-to-bars
10 L/10 R Single Arm Russian Kettlebell Swings 24/16kg
10 L/10 R Single Arm Kettlebell Clean & Jerks
10 L/10 R Single Arm Kettlebell Snatches

Complete at a RPE 7/10, 4 rounds or work for 30 mins. Whichever comes first.

B,
3 rounds for quality of:
Cobra Stretch, 30 secs
5 L/5 R Eccentric Single Stiff Legged Deadlifts, pick load
Pec Stretch, L 30 secs/R 30 secs
5 Eccentric Dumbbell Pull Overs, pick load

Eccentric Single Stiff Legged Deadlifts- 6 secs lowering and regular return
5 Eccentric Dumbbell Pull Overs- 6 secs lowering and regular return

Complete 2-3 rounds.