A) 3x8 Front Squats adding 2.5kg if poss, B) 8 mins of Kipping practice, whatever you want or:

4 max effort sets of knee tucks on pull up rig with 1min rest between sets, or: 4 max effort sets of V - ups.

C) For Time:

55 Thrusters 40/30kg, 35 Pull ups kipping or jumping 3 burpees EMOM