A) 5-7 rounds of:
3 Power Cleans (increasing)
Max reps Floor Press (as heavy as possible)
20/15 Calorie Sprint

This is a longer lifting session (with sprints). Have fun, lift heavy, and get some.

B) 5 rounds of:
0:45 Weighted Sit-Ups (45/35)
0:15 Rest
0:45 Lying Leg Raises (holding 45/35 in bench position)
0:15 Rest