A. Overhead squat, Muscle clean, Barbell military press. Work up in singles to a heavy lift. Try to finish with 90% 1RM. You may try for a PR if you are feeling good.
B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood). Do maximally powerful sets of 5 reps on the minute for as long as you can pass the talk test (full sentence right before the next round).