A,
Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 15 mins.

C,
Every 1 min for 12 mins, alternating between:
250 m row
20 Box Jumps, 24/20 in
20 Kettlebell USA Swings, 32/24kg

Compare to 10/14.

D,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L Paloff Press
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
10 R Paloff Press
Plank-up, 30 secs