A. 3-5 rounds
8 x single leg Bulgarian split squats 32×1 each side
10 x chair dips
12 x v-ups
16 x reverse snow angels
Your choice how many rounds you want to do but understand if you do 5 you might get little bit sore
Keep the tempo on the split squats add weight for the difficulty if you want but not required.
B. 8 min amrap
Object ground to overhead
Burpees over the object
Keep adding 2 reps each round till you hit 8 min time cap.