Part A:

Front squat

5@60%
3@70%
2@80%
2@90%
1@95%

Part B

For time:

21-15-9

Weighted box step-ups with KB at sides (24kg/ 20kg) ( 20kg/16kg) (Bodyweight)

HSPU/pike push-ups/ push-ups

Time cap: 12 mins

Part C

4 rounds :

25 plate taps