A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B.

Every minute for 10 minutes

5 Deadlift
5 Push up or burpee

C. Extra

Every 4 minutes, for 20 minutes (5 sets) for times:
20 KB Swing
20 Sit ups