A. Every 3 min for 15 minutes
5 x back squats (start around 70% of your 1rm)
In between 6 x Kb bottoms up

B. Every 1:30 for 18 minutes (4 rounds)
1st 20 x Single arm lunges 10/10
2nd 10. 10. 10 sec L-sit (rest 5-10 sec between)
3rd 8 x Ring rows 3 sec hold at the top 2 sec at the bottom