A.
4 sets nft:
30s max reps push ups
5-7 weighted pull-ups
5 push presses
10 supine rows
B.
For time:
30 Kettlebell Swings
300m Run
25 Kettlebell Swings
300m Run
20 Kettlebell Swings
300m Run
15 Kettlebell Swings
300m Run
10 Kettlebell Swings
300m Run