A1. High Bar Back Squat
Male: 6 x 2-3 reps
Female: 5 x 3-5 reps

A2. Wide Grip Pull-up
Male: 6 x 2-3 reps
Female: 5 x 3-5 reps

Every minute on the minute for 10 minutes:
50 pound Goblet Squats, 12 reps
50 pound Pull-ups, 12 reps