A) Every 4:00, for 5 rounds, complete:
5 Front or Back Squats (increasing)
10 DB or KB Bent Over Rows
50 Double-Unders or 400 Meter Run

B) AMRAP, in 12:00, of:
8 Front or Back Rack Lunges (95/65)
8 Wallballs (30/20) or 8 DB Thrusters (25-30s/15-20s)
8 Calories

Add difficulty by adding 2 reps each round.