A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

All percentages based off of best successful 1-RM

B.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

***Scaling options:  For thrusters scale the weight so that each set is broken into no more than 3 sets.  For Muscle ups, if you can not do at least 4 muscle up in a row, do chest bar pull ups and dips.  If you do not yet have a muscle up, do pull ups and dips at 3:1