A,
For time:
30 Clean & Jerks@60/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

B,
For quality:
3x5 Tempo Pull-ups, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
3x10 Alternating Single Arm Dumbbell Bench Press, pick load

Tempo Pull-ups- 3 secs up and 3 secs down
Tempo Reverse Lunges- 3 secs down and 3 secs up, elevate from foot if possible
Alternating Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up

Complete all exercises and sets at a RPE of 6-7/10.