A1. Back squat 5/3/1+
75% – 85% – 95%+

Or

A2. 4 sets
8 x back squats (increase the weight from last week)
45 sec rest
12 x ring rows
45 sec rest

B. 9 minutes
3 x kb swings 24/16kg
3 x kb squats
3 x burpees

Add 3 reps to each movement every round

C. 3 rounds for quality
12 x wtd side lunges
15 x barbell bent over rows