A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run