A,
Front Squat 1x20

Use the heaviest weight you can for the set.

B,
Part 1
Complete as many rounds as possible in 3 mins of:
3 Push Press@70/47kg
15 Air Squats

Rest 1 min before the part 2...

Part 2
Complete as many rounds as possible in 3 mins of:
6 Push Press@61/43kg
18 Air Squats

Rest 1 min before the part 3...

Part 3
Complete as many rounds as possible in 3 mins of:
9 Push Press@52/34kg
21 Air Squats

Goal- Unbroken reps on push press

C,
For quality:
3x 20 Banded Sit-ups
3x Alternating Banded Dead Bug, 45 secs
Forearm Plank Hold, 3 mins