A,
As many reps as possible in 40 mins of:
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans @60/40kg
1 Box Jump @90/75cm
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans
1 Box Jump
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans
1 Box Jump
...
Continue adding 5kg/2,5kg each round until time expires.

Stop if you reach 10 rounds. Goal is a strong but sustained effort across all rounds.

B,
For quality:
3x8 Double Kettlebell Front Rack Box Squats, pick load
3x6 L/6 R Single Arm Dumbbell Press, pick load
3x8 L/8 R Paloff Press

Double Kettlebell Front Rack Box Squats- 3 secs down and up
Single Arm Dumbbell Press- 3 secs up and down
Paloff Press- 3 secs press and return

Complete all work sets at RPE of 6-7/10.