A,
1¼ Front Squat 3-3-2-2-1

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

Complete with a full squat to parallel, back to full squat, and stand for each rep.

B,
3 rounds of:
max rep Assault Bike Calories, 3 mins
-- then --
AMRAP in 3 mins of:
10 Russian Double Kettlebell Swings@24/16kg
10 Double Kettlebell Front Squats
10 Double Kettlebell Push Press
-- then --
max rep Assault Bike Calories, 3 mins
-- then --
AMRAP in 3 mins of:
30 Air Squats
15 Toes-to-bars
10m Handstand Walk

Log your total reps completed/accumulated for each max rep/AMRAP section.

C,
Banded Hamstring Stretch, 60 secs/side
Roll/Smash Quads, 90 secs/side
Banded Lat Stretch, 60 secs/side
PVC Shoulder Stretch, 60 secs