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A. Front squats 5/3/1+
75% – 85% – 95%
Superset with 10 jumping lunges

Option 2:
5 x 5 front squat (increase weight from last week) superset with 10 jumping lunges

B. 4 sets for quality
15 x double kb deadlifts
10 x double kb front squats
5 x strict pull ups add weight if possible

C. 3 sets
10 sec hollow hold
10 v-ups
10 v-sits
10 sec hollow hold

1 min rest