A,
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Final set is an AMRAP , If you have done that last week, then this week is deload with moderate 3x5 reps ( 50-60%)

B,
Power Snatch 2-2-2-2-2-2

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

Find a heavy set of 2 for the day and accumulate a total of 5 working sets within 15% of your best for the day.

C,
21-15-9 reps, for time of:
Deadlift @142/102kg
Echo Bike Calorie

Goal: Sub 7 mins

D,
3 rounds for quality of:
15 Band Pull Aparts
8 L/8 R Side Plank Reach Throughs
15 Band Face Pulls
Starfish Side Plank, L 20 secs/R 20 secs

Rest as needed between each round.