A,
Pause Back Squat 4-3-2-1

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

3 sec pause at the bottom of each rep.

B,
For time:
Row, 1000 m
75 Power Snatches @34/25kg
50 Toes-to-bars

Goal: Sub 12 min

C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs