A) Supersets for 18:00 of:
10-15 DB Floor Presses
10-15 DB Bent Rows (holding both)

B) As far as you can in 15:00 of…
50-40-30-20-10 reps of:
Double-Unders
Sit-Ups

Directly into;

10-20-30-40-50 reps of:
American KB Swings (53/35)
Pull-Ups

Modification Options:
•5-10-15-20-25 Hang Power Snatches (95-115/65-80) for Swings
•1-2-3-4-5 or 2-4-6-8-10 Muscle-Ups for Pull-Ups