A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds

B.
Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups