A.
Find a heavy Back Squat
5-3-1 (rest 3-4 minutes between sets)
Then
10rep Front Squat

(FS should around 60-65% of your 1Rep BS for today)

B.
4 rounds for time of:
15 box jumps, 36/30
Run 400 meters

EXTRAS

Every 30sec for 10 min- 1 squat clean and paused split jerk (pause in split 3 sec before bringing feet together) @ 50% 1rm c+j