A. Every 3 min for 9 min
10 x Back squats (start around 60% of your 3rm)

 
B. Every 6 min for 18 min
40 sec kb squats 24/16kg
20 sec rest
40 sec push press 20/15kg
20 sec rest
40 sec kb deadlift 2×20/2×12
20 sec rest
40 sec dumbbell renegade rows