A,
Front Squat 4-12

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

Find a heavy set of 4 then back off to a heavy set of 12.

B,
6 rounds for time of:
6 Hang Power Cleans@52/35kg
6 Push Press
6 Reverse Alternating Lunges
12 Ski Erg Calories

Goal: Sub 12 min

C,
3 rounds for quality of:
Lateral Raise Hold, pick load, 15 secs
Rest 15 secs
Front Raise Hold, pick load, 15 secs
Rest 15 secs
Rear Delt Raise Hold, pick load, 15 secs
Rest 15 secs