A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Jump Ropes x 80 reps

A: 90-105-120-125-135-145-150-155 (x3 for all sets) -- 155lbs is a PR for 1RM!!
B: 35lbs KB & 85lbs Barbell for Push Press