A. 7 rounds, 30 minute cap
20 weighted step ups, light (2x 8/12/16)
15 sit ups
125m row/ski (300m bike, 100m run)
every 3 minutes, starting at 0, ending at 21 (8 times)
10 db bench press, medium (2x 35/50)
if you finish the workout under 21 minutes, keep doing the bench press