A.
Every minute, for 12 minutes (4 sets) for times:
Min1: 20-25 Hollow Rock
Min2: 12-15 Strict Pull ups
Min3: 15-20 Strict Push ups (no bouncing with chest)
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
12 Deadlifts 60/40 Kg
12 Power Cleans 60/40 Kg
12 Alternating Reverse Lunges 60/40 Kg