A) OTM 15 (5 rounds)
min 1 - Assault or spinning bike for 30 sec @80-90% effort
min 2 - push ups x 8-14 reps
min 3 - DB snatch alt hands x 8-14reps

Rest 2 minutes

B) OTM 15 (5 rounds)
min 1 - Rowing for 30 sec @80-90% effort
min 2 - toes to bar 6-12 reps
min 3 - wall balls x 6-12 reps