A.
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Dips
7 Burpees