A1. Back squat 3/3/3+
70% – 80% – 90%+

Or

A2. Every 1:30 for 12min (4 sets)
8 x back squats
12 x press ups

B. 4 rounds
1min du
30 sec rest
1min sit ups
30 sec rest
1min med ball cleans
30 sec rest

C. 3 rounds for quality
10 x side lunges alt
20 x bent over barbell row