A,
Pause Back Squat 3-3-3-3-3

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

Pause 3 secs at the bottom of each rep.

B,
For quality:
3x10 Hack Squats, pick load
2x15 L/15 R Single Leg Hip Extensions

Single Leg Hip Extensions- 2x10-15 L/10-15 R

C,
Push Press 5-3-3-2-2

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

D,
For quality:
3x8 Alternating Single Arm Dumbbell Rows, pick load
2x15 Arnold Press, pick load

Alternating Single Arm Dumbbell Rows- while one arm is working the other holds dumbbell in top position

E,
For time:
Run, 200 m
10 Clean & Jerks @61/43kg
Run, 300 m
10 Clean & Jerks @70/47kg
Run, 400 m
10 Clean & Jerks @84/55kg

Goal: sub 13 mins

F,
3 rounds for quality of:
20 GHD Paddles, pick load
15 Reverse Hypers, pick load

Reverse Hypers- moderate load