A1. 4×5 per leg back rack  bulgarian (bench or crate) or rear foot elevated (plate) split squat @ 21X1.

First 2 sets at 55-60% of  10RM.

Last 2 sets at 60-70%  of 10RM.

:20 sec side plank per side between sets. 

Then, :60 sec rest 

B. 18 min AMRAP @ 70% effort:

20 KB SDLHP (rx: 24/16kg)

40/32 Cal. Row (30/25 cal. AB)

20 total 1-arm DB side lunge  (rx: 40/25)