A.
Every 2.30 minutes, for 12.30 minutes (4 sets) of:
Bench Press (or Floor Press) 6 reps @72-82% 1RM
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (50/35 Kg)
10 Front-Racked Alternating Reverse Lunges (50/35 Kg)