A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.