A. Front squat – 4×4@80%.
B. From the crossfit.com mainsite on April 9 2017:
30-20-10 of:
DB thrusters (35 lbs per hand)
Toes-to-bar.
The Rx weight is given as 35 lbs, which is usually interpreted as being for men, but in this case the weight is doable for (some) women as well. The workout should be hard and fast though, so choose your weight with that idea in mind. KBs are also an option for weights.
C. 3×20-30 GHD hip extensions.