1)
A1. Deadlift @ 11X1 - tough effort, 3 x 5 sets, 120 sec
A2. Bench Press @ 40X0, 2-3 x 5 sets, 120 sec
B1. KBS, 45 seconds of reps x 3 sets, 60 sec
B2. Low Incline DB Press @ 30X0, 15-20 x 3 sets, 60 sec
C. Tabata Anchored Sit-ups

2)
A. Press, build to 1 RM
B. Power Clean, build to 1 RM
C. Perform 1 Power Clean @ 90% of your 1 RM every 30 seconds for 10 minutes
D. GH Sit-ups, 12 reps x 3-6 sets, 60 sec - # of reps is ability dependent

A1. Front Squat @ 30X1, 5-4-3-2, 120 sec
A2. Chin-ups @ 31X1, 3-6 tough reps x 4 sets, 120 sec
B1. DB Russian Step-ups @ 1110, 12-15/leg x 3 sets, 60 sec - bench @ knee height
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
C. Row 7 minutes @ a tough pace

A1. Press @ 30X0, 2-3 x 5 sets, 120 sec
A2. Power Clean, 4 tough reps x 5 sets, 120 sec
B. Box Jumps, 30 sec work/30 sec rest x 10 sets - 14" or 20" or 24" height
C. GH Sit-ups, 10 reps x 3-6 sets, 60 sec - # of sets is up to you, be smart

A1. Deadlift @ 11X1 - moderate effort, 5 x 5 sets, 120 sec
A2. Bench Press @ 40X0, 3-5 x 5 sets, 120 sec
B1. DB Back Extensions @ 2010, 10-15 x 3 sets, 60 sec
B2. Low Incline DB Press @ 30X0, 15-20 x 3 sets, 60 sec

A1. Front Squat @ 30X1, 5-4-3, 120 sec
A2. Chin-ups @ 31X1, 3-6 tough reps x 3 sets, 120 sec
B1. DB Walking Lunges @ 20X0, 12/leg x 3 sets, 60 sec
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
C. Row 5 minutes @ a tough pace

A1. Press @ 30X0, 4-6 x 5 sets, 120 sec
A2. Power Clean, 3 tough reps x 5 sets, 120 sec
B. KBS - lite, 30 sec work/30 sec rest x 10 sets
C. Anchored Sit-ups, 30 sec work/30 sec rest x 10 sets