A,
Box Squat 1x5

Use the heaviest weight you can for the set.

Find a heavy set of 5 for the day in 20 mins.

B,
Complete as many rounds as possible in 15 mins of:
30/25 Row Calories
5 Parallette Shoot Throughs
10 Parallette Push-ups
15 Goblet Squats @16/12kg

Complete at an RPE of 7/10.

Immediately into the next AMRAP...

Complete as many rounds as possible in 15 mins of:
30/25 Row Calories
5 Strict Toes-to-bars
10 Kettlebell Z Press @16/12kg
15 Double Kettlebell Deadlifts @16/12kg

Complete at an RPE of 7/10.

C,
For quality:
3x6 Eccentric Kang Squats, pick load
Adductor Stretch, 1:30
Crab Walk, 1 min
3x6 Eccentric Dumbbell Bench Press, pick load

Eccentric Kang Squats- 6 secs lowering through the good morning squat, stand up directly out of the squat
Eccentric Dumbbell Bench Press- 6 secs lowering, LIGHT weight

D,
3 rounds for quality of:
10 Plate Front Raises, pick load
10 Plate Bent Over Flies, pick load
10 Plate External Rotations, pick load

Use 2,5kg plates