A)

3 sets:

10-20 seconds chin over bar

30 seconds rest

10 dead lifts (increase weight each set)

30 seconds rest

10-15 toes to bar

30 seconds rest

 

 

B)

For time:

6 rounds

5 burpees over bar

5 hang power cleans (155/105)

10 weighted sit ups (weight cannot leave your chest during the movement)