A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)