A,
Complete as many rounds as possible in 15 mins of:
25/20 Bike Calories
10 Med Ball Clean + Wall Balls @9/6kg
5 Med Ball Push-ups

B,
For quality:
Single Leg Glute Bridge Hold, 4x L 20 secs/R 20 secs
3x12 Bent Over Rear Delt Raises, pick load
3x30 Band Pull Throughs

Single Leg Glute Bridge Holds- alternate sides without resting until you complete 4 total sets on each
Band Pull Throughs- use light mini band for recovery work