A.

3 Rounds: 

8 DB Bench Press @ Tempo 32X1

12 DB Seated Overhead Tricep Extensions

20 Banded Hamstring Curls Each Leg

B.

AMRAP 16: 

20/15 Cal Bike

16 Alt. Db Snatch

10 Toes-to-Bar

Scaled: 35/25lbs, V-Ups

Rx: 50/35lbs