A,
Banded Back Box Squat 1 Rep

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

Find a 1RM for the day.

Strong bands.

B,
Deficit Deadlift 5

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

Off of a 10cm or so box.

Work up to a heavy set of 5.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
Complete as many rounds as possible in 12 mins of:
60 Double Unders
20 Wall Balls@12/9kg
10 Toes-to-bars

Goal: 5+ Rounds

E,
3 rounds for quality of:
Recovery Row, 1 min
15 GHD Plate Muscle Snatches, pick load
10 Scap Pull-ups
20 Plate External Rotations, pick load