Some Equipment

A.
Five sets for max reps of:
45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Alternating Cossack Squats
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses
10 Right-Arm Dumbbell Push Presses
15 Dumbbell Goblet Squats
20 Weighted Sit-Ups

No Equipment

A.
Five sets for max reps of:
45 seconds of Pike Push-ups
Rest 45 seconds
45 seconds of Alternating Cossack Squats
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Backpack Push Press
15 Backpack FrontĀ  Squats
20 Weighted Sit-Ups