A1. Back squat
5 (65%) 5 (75%) 5+ (85%)

Percantage is calculated from your 3rm. On the last set you will perform as many reps as you can but minimum is 5reps. Rest 2-3 minutes

Or

A2. 4 sets
8 x back squats
1 min rest
10 x ring rows
1 min rest

B. Every 2min for 12 minutes (6 sets)
10 x oh lunges 20/10kg alternating
10 x burpees onto the plate
Go fast on this

C. 3 x rounds
30 sec side plank left
30 sec side plank right
60 sec plank
1 min rest