A,
Front Squat 8-8-8

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

B,
Weighted hip extension 2x10

Rest as needed between sets.

C,
3 rounds for time of:
40 Med Ball Cleans, 9/6kg
20 Toes-to-bars
Run, 400 m
Goal: sub 20 mins

D,
For quality:
Banded Plank Hold, 1 min
GHD Hollow Hold, 1 min
Banded Plank Hold, 45 secs
GHD Hollow Hold, 45 secs
Banded Plank Hold, 30 secs
GHD Hollow Hold, 30 secs