A,
Back Squat week1
( add 5kg to your previous training max)
1x5 @ 65% of then new training max
1x5 @ 75%
1x5+amrap @85%

B,
For quality:
20 Hip Thrusts
Pick weight, quality reps.Heavy set.

C,

Hip extension 2x max rep

Rest as needed between sets.

D,
"Running Nasty Girls"
3 rounds for time of:
7 Ring Muscle-ups
50 Squats
10 Hang Power Cleans@61/43kg
200 m Run

Goal: Sub 13 min

E,
3 rounds for quality of:
10 ATYTs
6 Tempo Dumbbell Flies, pick load
6 L/6 R Plank Reach Throughs

Tempo Dumbbell Flies- 3 secs down and up