A. Back squat:

1x 10 @ 60%

1x 8 @ 70%

1x 6 @ 75%

1x 4 @ 80%

 

B. Front squat:

1x 5 @ 60%

3x 5 @ 70%

 

C. 10-9-8-7-6-5-4-2-1

Push-ups

Pull-ups