A,
For time:
150 Double Unders
-- then --
30 Overhead Squats @52/34kg
50 GHD Sit-ups
30 Front Squats @52/34kg
50 Push-ups
30 Back Squats @52/34kg
-- then --
150 Double Unders

Goal: sub 15 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
Samson Stretch, L 1:30/R 1:30
2x6 L/6 R Tempo Cossack Squats, pick load
3x6 Eccentric Assisted Dips
Banded Front Rack Stretch, L 2 mins/R 2 mins
2x6 Tempo Rear Delt Flies, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Tempo Cossack Squats- 3 secs down and 3 secs up
Eccentric Assisted Dips- 6 secs lowering
Tempo Rear Delt Flies- 3 secs down and up