A:
8-4-4-4-4-4 Close Grip Bench Press
5 sets of 8/8 DB Rows on Bench/Box
Start a new round of both exercises every 2:30min. First set is warm-up

B:
On a 15-minute clock, for max reps each round:
From 0:00-3:00, Run 400m then do Pull-ups
Rest 1 minute
From 4:00-7:00, Run 400m then do Clean & Jerk
Rest 1 minute
From 8:00-11:00, Run 400m then do Push-ups
Rest 1 minute
From 12:00-15:00, Run 400m then do Clean & Jerk

Level 1: 30-40/20-30kg
Level 2: 50-60/35-40kg
Level 3: 70/50kg