A,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
10 Burpee Box Jumps 60/50cm
50 Double Unders
15/13 Row Calories
10x 2 Squat + 1 Pull-up
100 Single Unders

B,
Tempo Dumbbell Bench Press 6-6-6, using heaviest weight per set
Tempo Dumbbell Single Leg Deadlift 12-12-12, using heaviest weight per set

Tempo Dumbbell Bench Press- 3x6, 3 secs down and 3 secs up
Tempo Dumbbell Single Leg Deadlifts- 3x6 L/6 R, 3 secs down and 3 secs up