A.
4 sets of:
Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
V-ups x 12-15 reps
Rest 45 seconds

B.
3 sets for max reps/calories:
60 seconds max sec. hollow hold
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest