A) 5RM push jerk

B) Running intervals:
3x 400m off 3:00 (all sets within 5 seconds)
4x 200m off 1:30 (all sets within 3 seconds)
6x 100m off 1:00 (all sets within 2 seconds)

Scaling:
None required. Set your own weight on the push jerk and your own pace on the run.

Top tip:
The running intervals should be consistent. This is an opportunity to understand what different paces mean to you.