A,
Pause Front Squat 3-3-3-3-3

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

3 sec pause at the bottom of each rep.

B,
For time:
3 rounds of:
20 Wall Balls@12/9kg
20 Kettlebell USA Swings@32/24kg
-- Rest 2 mins --
3 rounds of:
25/20 Bike Erg Calories
10 Burpee Pull-ups

Goal: Sub 8 min for each

C,
For quality:
100 Band Face Pulls
100 Band Pull Aparts
25 Scap Pull-ups
25 Scap Push-ups

Accumulate the following in as few sets as possible.