A)

3 sets:

dead lift x 15 (increase weight each set)

45 sec rest

20 weighted sit ups (with dumbbell or kettle bell)

45 sec rest

goblet squat x 5 @ 13×1

 

 

B)

3 sets for max reps:

1 minute max pull ups

1 minute max wall balls (pick a weight you can go unbroken for the full 60 seconds)

1 minute max burpees

2 minutes rest between sets