A,
Back Squat 1xMax Effort at 1.5x BW
Goal: 10+reps

B,
For quality:
3x8 L/8 R Cossack Squats, pick load
2x max rep hip extension on GHD (shoot for 20+reps)

C,
Every 1 min for 12 mins, alternating between:
20 Box Jumps @60/50cm
15 Burpees
5 Clean & Jerks @84/56kg

D,
For quality:
3x6 Eccentric Pigeon Squats
3x6 Dumbbell Pec Flies, pick load
Banded Shoulder Stretch, L 1:30/R 1:30

Eccentric Pigeon Squats- 6 secs negative and regular return
Dumbbell Pec Flies- 6 secs negative and regular return