A,
1 RM Front squat

B,
3 rounds for time of:
50 Double Unders
40 Wall Balls @9/6kg
30 Box Jump Overs @60/50cm
20 Burpees

Goal: sub 21 mins

Compare to 07/27/20.

C,
For quality:
200 Banded Seated Leg Curls
50 Rear Delt Raises, pick load
200 Seated Calf Raises
50 Banded Face Pulls
Banded Lateral Walk, L 30m/R 30m
50 External Rotations, pick load

Accumulate the total reps/distance of each.