A,
Every 1 min for 12 mins, alternating between:
10 Dumbbell Thrusters @22,5/15kg
10 USA Kettlebell Swings @32/24kgkg

B,
For quality:
3x6 L/6 R Tempo Split Stance Deadlifts, pick load
3x6 L/6 R Single Arm Dumbbell Static Hold Rows, pick load
3x3 Tempo Ring Dips

Tempo Split Stance Deadlifts- 3 secs down and 3 secs up
Single Arm Dumbbell Static Hold Rows- one arm holds weight at chest while other arm rows
Tempo Ring Dips- 3 secs down and 3 secs up (use legs for assistance if needed)

RPE 6-7/10 on all movements.