A,
Banded Back Squat 1 Rep

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

Find a 1RM for the day.

Strong bands.

B,
Olympic Squat 15 Reps

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

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
Hip extension on GHD10-10-10

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

D,
In 5 mins, for max reps of:
Run, 400 m
max reps in remaining time Burpees
-- Rest 2 mins --
In 5 mins, for max reps of:
35/30 Bike Calories
max reps in remaining time Burpee Box Jumps
-- Rest 2 mins --
In 5 mins, for max reps of:
Row, 500 m
max reps in remaining time Burpee Pull-ups

Goal: Have 2 min to work on all burpee variations

E,
3 rounds for quality of:
10 ATYTs
Ring Support Hold, 20 secs
10 Scap Pull-ups

Rest as needed between rounds.