A.
back squat 4-3-2-4-3-2
As the reps descend, increase your weight. The second time you perform a given rep set, increase the load.
For example:
4 @ 100#
3 @ 110#
2 @ 120#
4 @ 105#
3 @ 115#
2 @ 125#
B.
12 min amrap:
2 rounds of: 8 TTB + 8 OH lunge steps (95/65)
200m run