A. Every 3 min for 15 minutes
5 x strict press
Followed by
10 x front rack reverse lunges

*Use around around 90% of your heaviest 5 reps from last week across all sets
* same weight for press and lunges

B. Every 3 min for 15 minutes
200m Run
15 x Wall balls
10 x t2b

* scale so you can get at least 30 sec rest each round