A,
Tempo Back Squat 7-7-7

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

3 secs down and up.

B,
For time:
25 Box Jump Overs, 60/50cm
5 Back Squats, 143kg/93kg
20 Box Jump Overs
4 Back Squats,
15 Box Jump Overs,
3 Back Squats,
10 Box Jump Overs,
2 Back Squats,
5 Box Jump Overs,
1 Back Squat,

Goal
Sub 9 mins

C,
For quality:
3x 12 Ring Walk Outs
3x 10 L/10 R Paloff Press, pick load