A,
Tempo Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs down and up.

B,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
1x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
7 Clean & Jerks, 61/43kg

C,
5 rounds for quality of:
Hollow Hold, 15 secs
Handstand Walk, 15m