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

Or

A2. Every 1:30 for 12min (4 sets)
1st 8 x Kb front squats (increase weight from last week)
2nd 10 x press ups 1111

B. 2 rounds
1min work
1min rest

Front ruck Lunges
D ball over the shoulder 30/20kg
Bike
T2b