A,
Pause Front Squat 3-3-3-3-3

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

Pause 3 secs at the bottom of each rep.

B,
Banded Russian Kettlebell Swing 10-10-10, using heaviest weight per set
Reverse Lunge 30-30, using heaviest weight per set
Floor Press 5-5-5-5-5, using heaviest weight per set
Curl Grip Barbell Row 15-15, using heaviest weight per set
Alternating Incline Dumbbell Press 20-20-20, using heaviest weight per set

Reverse Lunges- 2x15 L/15 R, set working let up on a plate to increase range of motion if possible
Floor Press- find a heavy set of 5 within 5 sets
Alternating Incline Dumbbell Press- 3x10 L/10 R, while one arm is working the other is holding the weight overhead

C,
For time:
25 Wall Balls @9/6kg
5 USA Kettlebell Swings @32/24kg
20 Wall Balls
10 USA Kettlebell Swings
15 Wall Balls
15 USA Kettlebell Swings
10 Wall Balls
20 USA Kettlebell Swings
5 Wall Balls
25 USA Kettlebell Swings

Goal: sub 10 mins

D,
Midline:
3 rounds for quality of:
10 L Paloff Press
L Arm Overhead Hold, pick load, 40 secs
10 L Teapots, pick load
10 R Paloff Press
R Arm Overhead Hold, pick load, 40 secs
10 R Teapots, pick load

Rest as needed between each round.