A:
Every 90sec for 12min (= 8 sets):
Hang Squat Snatch, work up to to a technical 3RM, start with an empty bar

B:
5 rounds for time (= 18min timecap)
5 Hang Squat Snatches @ 50% of your 3RM
10 Box Jumps 60/50cm
200m run

C:
40 Side V-ups (20/side)
80 Prone Hamstring Curls @ controlled tempo