Part A:

Back Squat – Wave sets:

6-4-2 (50/60/70%)
6-4-2 (60/70/80%)
6-4-2 (70/80/80%)

Part B:

3 Sets for quality
10 Heavy goblet squat with raised heels
10 Light good mornings from rack

Part C:

In teams of 3:
500-400-300-200-100 Row @ 90% effort for each distance
10-20-30-40-50M Dball/ Heavy sandbag carry
Rest while partners go