4 rounds for consistency:

A. 7 min amrap:
18/14 Cal row
10 Thrusters 30/20 kg
5 Box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 Dual DB deadlifts 17,5/12,5 kg
5 Pull ups

3 min rest after each round. Alternate amraps for total 2 of each.