A: 3x max rep strict ring dips
B: run 5k or row 5k, time cap 30min
Yes I can hear the complaints... just do it. A 5k unbroken run should be nothing for every human being. When our ancestors left the trees to become hunters and gatherers on the grasslands of East Africa, running was indispensable for survival. Your body is made for running, you just don't know it. Homo sapiens evolved as the perfect runner, we are the best and most efficient long distance runner in the animal kingdom. In many parts of the world 7 year old kids run longer distances faster to school an back than your 5k time....are you a complete athlete....?
Recommended reading: http://www.amazon.de --> "Born to run"