A.
Three sets of:
Front Squats or Goblet Squats x 8-10 reps @ 3011
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds
Rest 45 seconds

B.
Four rounds for time of:
400 Meter Run
7 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)