A,
Front Squat 1-1-1-1-1

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

B,
Complete as many rounds as possible in 12 mins of:
1 Power Snatch @84/57kg
6 Strict Pull-ups
12 Over Unders @60/50cm

Goal: 6+ rounds

C,
Underhand PVC Stretch, 60-90 secs

Banded Lat Stretch, 60 secs/side

3x6 Eccentric Split Squats- 6 secs lowering