A.
Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. You want to make that phase as quick and explosive as possible.
B.
Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses 2×22.5/15 Kg 10 Toes to Bar
Time cap: 11 minutes