Sprites pricing is based on usage, not reserved capacity, so depending on what you're doing I think it can actually be cheaper than Shellbox. You'll have to stay below 1GB of memory and have the CPU be mostly idle, which I'm not sure common workloads will.
Nope, unless they changed this recently. It's an ssh-like way to connect and get a console/terminal, but it's not ssh, and there is no transfer capability