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

Monostructural Cardio- Bike or Row; RPE 6-7/10
Back Squats- 75-85% 1RM

B,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Hand Over Hand Sled Pull, pick load, 15m
Rest 2 mins

Farmer Carry- heavy
Low Impact/Recovery
same but with moderate weight

C,
Hip Extension 10-10-10, using heaviest weight per set
Reverse Hyper 20-20-20, using heaviest weight per set

Reverse Hyper- recovery weight