A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Back Squats, pick load

Monostructural Cardio- bike or row; RPE 7/10
Back Squats- 85%+ 1RM

B,
Complete as many rounds as possible in 15 mins of:
20/17 Row Calories
Kettlebell Walking Lunge, 24/16kg,15m
Kettlebell Farmers Carry, 24/16kg 100 m
20/17 Row Calories
Kettlebell Front Rack Walking Lunge, 24/16kg, 15m
Kettlebell Front Rack Carry, 24/16kg 100 m
20/17 Row Calories
Kettlebell Overhead Walking Lunge, 24/16kg, 15m
Kettlebell Overhead Carry, 24/16kg, 100 m

Goal
Just get it done.

C,
Stretch:
Banded Hamstring Stretch: :60 sec/side
Couch Stretch: 2 min/side
Banded Lat Stretch: :60 sec/side