A.

4 rounds

1 min jump rope

rest 30 seconds

1 min plank hold

rest 30 seconds

20 Mt climbers (2 for 1)

10 Squats

rest 30 seconds

 

B.

4 rounds for max reps

45 second max Thruster (95lb M/ 65lb F)

rest 15 seconds

45 second max Front squat (95lb M/ 65lb F)

rest 15 seconds

1 min max Calorie row

rest 3 min