A) For time:
30 Power Cleans (185/115)
30 Ring Muscle-Ups
30 Power Clean and Jerks (185/115)

Substitute 30-60 Strict Pull-Ups or 60 Dumbbell Rows/Arm for Ring Muscle-Ups.

B) 4 rounds, for weight and quality, of:
12 Back Rack Lunge Steps
12 Glute-Ham Raises

At-Home Workout
Warmup:
For 5:00 do:
10 Stair Hops
10 Air Squats
5 Inchworms

Workout:
400 Meter Run (estimated) or 1:30 of Stationary High Knees
And then…
As many rounds in 8:00 of:
20 Lateral Lunges (hold onto an object if needed or do regular lunges)
10 Push-Ups
After the 8:00, finish with…
400 Meter Run (estimated) or 1:30 of Stationary High Knees

Cooldown Ab Burner:
2 rounds of:
1:00 Plank in Push-Up Position
0:30 Rest
1:00 V-Up or Tuck Crunch
0:30 Rest
1:00 Hollow Hold
0:30 Rest
1:00 Deadbug
0:30 Rest