Warm up:
2 rounds of: Run 100m + Row 100m + 30 single unders 
2 rounds of: 20 shoulder taps + 1 wall walk + 30s hold + walk back out to plank Workout A:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row/Airbike
50 Double-Unders
10 Strict Handstand Push-Ups Rest 1 minute Workout B:
Complete as many rounds and reps as possible in 15 minutes of:
100 DU
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (20-25Kg/10-15Kg) Postworkout: 3 Rounds of 
12 Back extension 
10/10 OA KB Row 32 kg 
12 Ab wheel roll outs