A.

Four sets of:
Deadlift x 6 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.

400m run/rest 3mins
400m run/rest 2mins
400m run/rest 1mins
400m run/rest 2mins
400m run/rest 3mins
400m for time, include your rest period