Part A:
every minute for 12 minutes
minute 1: 45 seconds plank
minute 2: 40 russian twists weighted or unweighted
minute 3: 30 seconds hollow hold
minute 4: 15-20 v-ups
Part B:
Amrap in 20 minutes
10 kb/db deadlifts, heavy (2x 20/24/32)
20 push press 30-40%
30 double unders or 60 single unders