A.
Three sets of:

Alternating Reverse lunges x 4-6 reps each @ 30X0 (heavier than last week)
Rest 30 seconds
Single-Arm Trap 3 Raises x 6-8reps @ 2111 (slightly heavier than last week)
Rest 60 seconds

B.

15-12-9 of:
Thrusters 62.5/43
Box Jumps 30/24