A,
Back Squat 1x1

Use the heaviest weight you can for the set.
20 min to build up to a max for the day.

B,
As many reps/distance as possible in 18 mins of:
Run, 3 mins
Bike Calorie, 3 mins
Ski Erg Calorie, 3 mins
Run, 2 mins
Bike Calorie, 2 mins
Ski Erg Calorie, 2 mins
Run, 1 min
Bike Calorie, 1 min
Ski Erg Calorie, 1 min

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups