A. Every 1:30 for 15 minutes (5 sets)
1st 6 x Pause back squat 23X1
2nd 8-10 x single arm press

B. Every 5 min for 15 minutes (3 sets)
30 sec Kb deadlifts 24/16kg
15 sec rest
30 sec Strict press 20/15kg
15 sec rest
30 sec Goblet Squats 24/16kg
15 sec rest
30 sec Ring rows

The goal is to keep moving for the entire 30 sec on each movement.