A,
Record your best Back Squat 20 rep max lift.
Only include the heaviest 20 rep, do not include sets prior to it.

B,
For quality:
3x8 L/8 R Single Leg Deadlifts, pick load
2x10 L/10 R Cossack Squats, pick load
3x5 Barbell Rows, pick load
3x8 L/8 R Kneeling Banded Single Arm Landmine Press, pick load
2x15 Inverted Rows

C,
In 8 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
15m Goblet Lunge, 32/24kg
15 Russian Kettlebell Swings @32/24kg

Goal: 2 full rounds of the couplet

D,
For quality:
3x10 Plate Overhead GHD Sit-ups, pick load
3x10 Hip Extensions