A)
3 sets: (60-90 sec rest between sets)
20 ALT DB strict presses (35-45s/20-30s)
20 DB Lateral raises (light)

B)
EMOM for 20 minutes
odd: 10 unbroken thrusters (pick a weight you can do unbroken)
even: 3-5 muscle ups OR 3-5 bar muscle ups OR 10 strict chin ups