A,
Split Squat 16-16-16-16

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

4x8 L/8 R

B,
For time:
50 Box Jump Overs @60/50cm
60 Dumbbell Squats @2x32/20kg
50 Toes-to-bars
200 Double Unders

Goal: sub 18 mins

C,
For quality:
3x6 L/6 R Tempo Cossack Squats, pick load
3x8 L/8 R Single Arm Incline Dumbbell Bench Press, pick load
3x8 Negative Pull-ups

Tempo Cossack Squats- 3 secs down and 3 secs up
Single Arm Incline Dumbbell Bench Press- 3 secs down and 3 secs up
3x5-8 Negative Pull-ups or Negative Ring Rows- 5 secs lowering and jumping up

Complete each work set at an RPE of 6-8 out of 10.