A.
Front squat
3×6 @ 60% of 1RM
2 sec. pause at bottom of squat

B.
400m- run
10- overhead squat 95/65
20- push ups
30- power cleans
40- sit-ups 
50- double under
40- sit up
30- power cleans 
20- push ups
10- overhead squats
400m- run

C.
Roll quads 
Couch stretch 
Calf smash