A. Every 1:30 x 5 sets
3 x overhead squats

Followed by

Every 1:30 x 10 sets
3 x hang cleans (build up to something heavy)

C. 5 rounds for quality
5 x dumbbell oh lunges left side
5 x dumbbell oh lunges right side
10 x alternating renegade rows
5 x strict press left side
5 x strict press right side
10 x goblet squats