A,
Front Squat 3-10

Rest as needed between sets.

Find a heavy set of 3.
-- then --
Back out to a heavy set of 10.

B,
Glute Bridge 15-15, using heaviest weight per set
Reverse Lunge 20-20-20, using heaviest weight per set

Reverse Lunges- 3x10 L/10 R

C,
Muscle Clean 5-4-3-3

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

D,
AMRAP 7 mins of:
3 Clean & Jerks @102/70kg
21 Air Squats
42 Double Unders
Goal: 3+ rounds

E,
For quality:
Double Kettlebell Front Rack Carry, pick load 45m
Hollow Hold, 40 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 30m
Hollow Hold, 30 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 15m
Hollow Hold, 20 secs
10 L/10 R Lateral Ball Throws, pick load