A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

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

Build up to a heavy complex within 5 total work sets.

B,
4 rounds for time of:
50 Partner Wall Balls, 9/6kg
40 Row Calories

Complete in teams of 2.

Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like.

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 See-Saw Planks
10 Ball Slams, 9/6kg
Hollow Rock, 20 secs
Rest 1:30