A)
4 sets:
4 Front squats @ 75-80% of 1RM
rest 3 minutes between sets

B)
with a running clock
For times:
1000m row
25 burpee over erg
at 10 minutes complete
3 rounds
15 push press (135/95)
15 toes to bar
at 20 minutes complete
2 rounds
15 box jump overs (30″/24″)
15 Chest to bar pull ups

C)
10 Minutes max calories on AB