A,
Front Squat 12-9-6

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

RPE 8/10

B,
Single Leg Front Rack Box Step-up 16-16-16

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

3x 8 L/8 R

C,
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees 2x22,5/15kg
3 Dumbbell Hang Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Press
3 Dumbbell Thrusters
20 Box Jumps @60/50cm

Goal: 6+ Rounds

D,
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins

Eccentric Pigeon Squats- 6 sec lowering
Bar Hang, 20-30 secs
PVC Shoulder Stretch- accumulate the total time