Warm up with joint mobility

A.
3 Rounds:
Barbell Russian Twist: 20kg BB + 15kg x 10 (L&R counts as 1)
Every round change the level:
Round 1 - Top of the thigh
Round 2 - Just below the knee
Round 3 - Down to the floor

B.
Build up to Front Squat 1RM: 95kg
3 Rounds of 3 reps at 45% 1RM (See notes on time under tension below)
Rest 3 mins between rounds

Looks like:
Eccentric: 16sec
Bottom hold (thighs parallel to the floor): 8sec
Concentric: 1sec

C.
4 Rounds:
8x Stiff Legged Deadlift (off a box): 30 % 1RM - 50kg
16kg Dumbbell Isometric Ab Work x 8: Sitting on a bench, hook one foot against a bar on the Smith machine, press against the bar with the other foot. Lean back until you feel most tension in your abdominals. Maintaining this position, Richie did 8 dumbbell presses per arm.

D.
Flexibility work