A) 15-17:00, for weight, of:
1-3 Deadlifts
3-6 Muscle-Ups

B) For time: (15-17:00)
2 rounds of…
20/15 Calories
400 Meter Run
20 Front or Back Rack Lunges (115/80)

Directly into…

2 rounds of…
15/12 Calories
300 Meter Run
10 Front or Back Rack Lunges (135/95)

Advanced is Overhead Squat with the same number of reps and weight.