There are two options for part A. Both work similar muscles (hips and legs). But they are working them differently.
The AMRAP works hip and leg Stamina (the endurance of those specific muscles) and adds Cardio (endurance of your lungs).
The Squat Clean option is working a mix of Strength (the ability of your legs and hips to move big weight) and Power (moving that big weight FAST).
Choose the option that most closely aligns with your goals.
A1) AMRAP, in 20:00, of:
20 Wallball (20/14)
20 Kettlebell Swings (53/35)
40 Double-Unders/60 Single-Unders
A2) Every 1:00, for 20 rounds, complete:
3 Squat Cleans (Advanced: Unbroken)
The first 10:00 of the EMOM is warmup. Then the weight is kept at one challenging weight for the last 10:00. Here’s sample weights…
Sets 1-4: 135/95
Sets 5-8: 165/115
Sets 9-10: 195/135
Sets 11-20: 225/155
B) AMRAP, 20:00, of:
10 Strict Pull-Ups
10 Strict HSPU/Dips/Push-Ups
10 Calorie Bike/Row/Ski