A.
back squat 7-5-3-7-5-3
2 sets of 7-5-3, increase loads slightly with each wave so that the second time you perform a particular rep set, the weight is heavier.
Example
7 @ 100
5 @ 110
3 @ 120
7 @ 105
5 @ 115
3 @ 125
B.
4 rounds for time:
200m run
15 box jump overs
12 double KB front squats (50/35)