A,
Goblet Squat 1x Max Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

10-15 reps

Find a near max weight for the day.

B,
Week1
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5+ at 85% 1RM

Rest as needed between sets.

C,
5 rounds, 1 min per station, for max reps of:
Wall Ball@9/6kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Goal: 15 or more reps each exercise

D,
3 rounds for quality of:
7 ATYTs
7 L/7 R Side Plank Reach Throughs
Bird Dog, L 20 secs/R 20 secs