A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM
OR
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Front Squat or Goblet Squat x 6 reps
Station 2 – Kettlebell Windmill (Left) x 6 reps
Station 3 – Kettlebell Windmill (Right) x 6 reps
Station 4 – Side Plank (Left) x 45 seconds
Station 5 – Side Plank (Right) x 45 seconds
B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)