A)
1 set:
20 rep back squat
(week 5/ set 1)

B)
3 sets:
10 single leg dead lift (ea.leg)
60 sec rest
10 single leg squats standing on a box
60 sec rest

C)
Find 5RM bench press

4 sets:
20 sec max calories on AD/AB
2:40 off
after 4 sets rest 10 minutes and repeat