A. 5 sets of the following complex: 2 snatches + 1 overhead squat. Work up to a heavy set.
B. This is based on the crossfit.com workout from Nov 13 2017:
Hang from the pull-up bar for 6 minutes. Every time you drop, do a 400 m row or 2 minute bike and 15 barbell push presses (95/65). There will be a 20 minute time cap.