Part 1 (15 minutes)

Front Squat 3 reps @ 70% of your 1 rep max
Front Squat 3 reps @ 75% of your 1 rep max
Front Squat 7+ reps @ 80% of your 1 rep max

Part 2 (10 minutes)

30 Glute Ham Raises
Break up as needed,
Partner up, when you break your partner goes until you both get to 30.

https://www.youtube.com/watch?v=AzVKh8JdVJY

you can use a band if needed, put band around your chest and your partner hold the band and pulls on it to help you up if needed

Part 3 (8 minutes)

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean
AbMat Sit-up

(A) 135/95
(I) 95/65
(B) 55/35