A. Backsquat @ 20×0 3-4reps 4set
(65-70% of 1RM, NO fails and no max efforts=)

B1. Single leg bent over row with rubber band @31×1 6-8reps 3 set

B2. Side lying dumbell external rotation @21×0 6-8/arm 3set

C.

“This looks familiar”
21-15-12-9
Plate Thrusters
Plates facing burpees