A,
Every 2 mins for 10 mins do:
15/13 Bike Calories
3 Rope Climbs

Goal is to finish each round in a similar time. Pace it from the start and try to keep it there. Rest the remainder of the 2 min window

B,
For quality:
20-18-16-14 reps of:
Banded Air Squat
10-9-8-7 reps of:
Banded Push-up