A) Every 1:30, for 10 rounds, complete:
3 Back Squats
Increase weight on the first 5 sets and stick with your moderately tough weight for the last 5 sets.
B) 20-16-12-8-4 reps of:
Double KB Front Squats (53s/35s)
Substitute chin over bar pull-ups or ring rows for chest-to-bar pull-ups.