A. Back squat: 2×8 @ 65%, 2×5 @ 70%, 1×5 @ 75%, rest 2 min in between sets.

B. EMOTM for 8 minutes:

4 high box jumps

6 fast burpees

C. 8 sets of boat rockers (5 rocks + 5 sec hold = 1 set). Try to complete the 8 sets as unbroken as possible.