Warm up with joint mobility

A.
Front Squat 3 rounds of 3 reps at 47% 1RM: 45kg (Time under tension as below)
Looks like:
Eccentric 14sec
Bottom hold (thighs parallel to the floor) for 8 sec
Concentric 1 sec
Rest 3 mins between rounds

B.
Build to 1RM strict press - 60kg
4x3 @ 80 % of 1 RM - 48kg

C.
4 Rounds:
6 x (per side) @20kg Dumbbell Isometric Abs Work

D.
Neck conditioning drills