A. Every 1:30 x 15 min
1st 5 x pause deadlift (2 seconds pause at the knee, starting weight should be between 50-60% of your 3rm)
2nd 6-10 x ring dips

B. In pairs 5 rounds each
2 x lengths oh walk
5 x press ups + renegade rows
2 x length wtd walking lunges

Use same pair of dumbbells forfall movements.