Complete [A] then [B]:

[A] 7 sets of 3:

Back Squat
Note: Rest as needed between sets

[B] 20 Min EMOM:

Assault Bike
Odd Minute max calories
Even Minute Rest

WARMUP:
Samson Stretch, 10 Seconds
Spiderman Stretch, 10 Seconds
5 Inch Worm Push-ups
Row 200m
10 Situps
10 Jump squats

3 x Back squat at increasing warm up weights