A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 95+
Set 6 – 1 rep @ 95+

B.
Four rounds for max reps of:
60 seconds Box Jumps 24/20
Rest 30 seconds
60 seconds of Push-Ups
Rest 90 seconds