A.

3 rounds, not for time

Sotts press x5

Overhead squat x5

C2B pull-up x12

 

B.

Alternating Tabata

Overhead squat (95/65)

Burpee

Lateral bar hops (2 for 1)

*20 seconds of work followed by 10 seconds of rest. Alternate movements after each round. Perform for a total of 24 rounds, 8 rounds each exercise.