A1. Back squat 5/5/5
40% – 50% – 60%

Or

A2. Every 2min for 8min
8 x back squats (increase weight from last week)

B. Tabata intervals
Bike
2min rest
Ring row hold
2min rest
Jumping lunges
2min rest
Dumbbell Push press

Tabata interval
8 sets
20 sec work
10 sec rest