A. Every 3 min for 15 minutes
5 x Tempo back squats 32X1
Followed by
10 x ring rows 2 sec pause at the top

Stay tight on the squats, looking for perfect reps.

B. 3 rounds
In 2 min
10 x dumbbell Thrusters
15/10 x cal Bike
Max burpees
4 min rest

Score is total burpees