A.
8 sets: split jerk
Sets 1-2 = 2 reps @ 70-75% of 1RM
Sets 3-4 = 2 reps @ 75-80%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
B.
3 sets:
In 4 mins, complete:
500/400m row
15 box jump overs
max reps wall walks
rest 2 mins between sets
score = max reps wall walks