A. Front squat 3 x 3 @ 80%. Same weight across for all 3 sets.

 
B. 4 minute AMRAP
20 Mountain Climbers
10 Box Jumps (30/24)
 
Rest 2 min
 
C. 4 minute AMRAP
10 Box Jumps (30/24)
10 Kettlebell Swings (70/53)
 
Rest 2 min
 
D. 4 minute AMRAP
10 Kettlebell Swings (70/55)
10 Burpees