A) For 20:00, complete rounds of:
10 DB Floor Press or DB Bench Press (Heavy)
10 DB Rows/Arm (same weight as press)
30 Double-Unders or 1:00 Practice
B) 10-20-30-40 reps, for time, of:
Overhead Kettlebell Swings (53/35)
Pull-Ups or DB Pullovers
You can substitute 3-6-9-12 or 4-8-12-16 Muscle-Ups on rings or bar for pull-ups.