A,
Front Squat 5-5-5-5

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

B,
5 rounds for time of:
12 Alternating Goblet Box Step-ups @32/24kg
12 Ring Push-ups
12 Russian Kettlebell Swings @32/24kg
48 Double Unders

Goal: sub 14 mins

C,
Couch Stretch, 2 mins/side
10 Cat Cows
Roll/Smash IT Bands, 90 secs/side
10 Cat Cows
Pigeon Stretch, 90 secs/side
10 Cat Cows