A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
10 Strict Pull-ups / 3-5 strict Ring MU
15 Wall Balls 6/4kg to 4m height

B,
For quality:
Go Outside
60 mins of low intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.