A.

Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.

RX

Every 4 minutes, for 12 minutes (3 sets) for times:
400m run
15 Thrusters (50/35 Kg)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.

SCALED

Every 4 minutes, for 12 minutes (3 sets) for times:
300m run
15 Thrusters (40/25 Kg)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.

BASIC

Every 4 minutes, for 12 minutes (3 sets) for times:
200m run
15 Thrusters (20/15 Kg)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.