A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds
B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds