A,
Pause Back Squat 7-7-7

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

3 sec hold at the bottom of each rep.

B,
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Front Squats, 22,5/15kg
6 Dumbbell Ground-to-Overheads, 22,5/15kg
3 Ring Muscle-ups

Goal
6 Rounds

C,
3 rounds for quality of:
15 Pike Compressions
5 Eccentric Barbell Good Mornings, pick load, 5 secs