A,
Front Squat 9-7-5-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Tabata Front Squat@84/61kg

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

C,
For time:
2 rounds of:
6 Power Snatches@75/50kg
12 Burpee Pull-ups
-- then --
2 rounds of:
10 Power Snatches@52/34kg
12 Burpee Pull-ups

Goal: Sub 10-minutes

D,
For quality:
3x 10 L/10 R Side Plank Reach Throughs
3x 15 GHD Sit-ups
GHD Hip Extension Hold, 3 mins