A1. Every 1:30 for 15 min (5 sets)
1st 5 x Front squats 32X1 (last two sets should be challenging)
2nd 5 x wtd pull ups *

* scale to chest to bar pull ups, pull ups, or negative

B. 8 min amrap
Med ball cleans
Med ball russian twist
2-2
4-4
6-6
8-8
10-10
Keep adding 2 reps each round t

Bonus
C. 3 rounds
10-15 x Hamstring curls
10 x Banded side steps