[A] Back squat
8-8-8-8
(1sec hold at the bottom of the squat)

(60% of your 1RM of Clean & Jerk)

Superset:
15/15 reps Banded knee raises (On the floor with the red band)
15/15 reps banded Crab walk

[B] Alternating double Tabata:
Side plank (R)
Side plank (L)