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

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

B,
5 rounds for time of:
5 Bench Press, 80% 1RM
Row, 300 m
Rest 1:30

Goal
Sub 3 min/round

C,
Complete as many rounds as possible in 8 mins of:
10 L/10 R Banded Clamshells
Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
30 Banded Hamstring Curls