A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200, Ski 250/200m, Bike 500/400m
8 Front Squats or Goblet Squats
12 Toes to Bar