A: 5 X 5 Front Squat @ 75% of 1RM. Warm up to your 75% and then stay with the same weight across the 5 sets.
B: 5 x 3 Weighted Dips. Treat the dips as you would a lift, with warmup sets then 5 working sets
S1. Max rep bodyweight dips. S2. Max rep jumping negative dips.
C: Perform 100kb (24kg/16kg) swings. On every minute or every time you put the kettlebell down perform 10 toes to bar.