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

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

B,
6 rounds, each round for time, of:
8 Alternating Front Rack Lunges @61/43kg
8 Push Press @61/43kg
Shuttle Run, 40 m

Rest 1 min between each round.

Shuttle Runs- 2x 10 m down and back
Goal: sub 90" each round, rx+ sub 60" each round

C,
Eccentric Split Stance Good Morning 3x12, using same weight per set
Eccentric Dumbbell Pull Over 3x6, using same weight per set

Eccentric Split Stance Good Mornings- 3x6 L/6 R, 6 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering
+
Roll/Smash Calves
:90 sec/side