A: 5x5 back squat with a 5s pause at the bottom.
Start with 65% of your 1RM back squat.
B: 3 x 10 alternating KB floor press https://www.youtube.com/watch?v=GCRH3gWte_4
C: 5 rounds for time of:
9 hindu push ups, 12 side to side jumps (jump with one leg land on the other, like an ice skater, use stall mats length/width as reference), 15 supermans (2 sec hold at top)