A,
1 1/4 Back Squat 2-2-2-2-2

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

B,
4 rounds for time of:
Run, 400 m
Row, 500 m

Goal: Sub 18 mins

C,
4 rounds for quality of:
Wall Sit, 45 secs
Double Kettlebell Overhead Hold@32/24kg ,30 secs
Chin Over Bar Hold, 15 secs
Rest 30 secs

Wall Sit- add a plate if it's easy