A,
For quality:
Bike, 3 mins
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
10 L/10 R Lateral Med Ball Throws, pick load
10 L/10 R Kettlebell Front Rack Reverse Lunge + Press, pick load
Bike, 3 mins
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
Bike, 3 mins
Single Arm Bottoms-up Kettlebell Carry, pick load,L 30m/R 30m
15 L/15 R Crossbody Muscle Snatches, pick load
10 L/10 R Single Arm Front Rack Lateral Lunges, pick load

Goal: Complete at an RPE of 6-7/10

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Lats: :60 sec/side
Tricep: :60 sec/side
Upper Back: :90 sec