A:
Back Squat 4×5
The 4 sets should be heavy. Warm-up properly within 5min and then do each set every 2:30. After each set do immediately 15 Push-ups + 5 slow negative pull-ups

B:
„Helen“
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16kg
12 Pull-ups