A)

2 sets:

1 minute max jump rope

10 hip extensions @ 10×1

10 DB strict press (DB in ea. hand)

 

B)

Back squats

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

 

C)

For time:

50 kettle bell swings

40 goblet squats

30 box jumps

20 burpees