A,
Tempo Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pull to the hip pocket and GO!

B,
Every 1 min for 40 mins, alternating between:
max rep Bike Calories
10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
max rep Row Calories
10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

Bike Calories- moderate pace
Row Calories- moderate pace

Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.