A. Back squat clusters: 3.3.3.3@65% (3 sets). Cluster in this case means that you re-rack the bar for about 10 seconds, and then pick it back up again for next 3 reps (do this 4 times for your set). If you have done these in the barbell strength class recently, you can try these at a higher percentage.
B. Every 3 minutes for 5 rounds:
15 push-up (scale up to ring push-ups)
15 Russian KB swings (heavy)
15 wall balls (20/14).
Ideally, the wall balls should be unbroken. Push-ups should be in no more than 2-3 sets.
C. 3 max effort sets of tuck or hollow rocks.