A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day

B,
For time:
3 rounds of:
20 Wall Balls, 9/6kg
20 Push-ups
-- Rest 2 mins --
3 rounds of:
20 Med Ball Cleans, 9/6kg
10 Push Jerks, 70/47kg

Goal
Sub 8 min for each couplet.

C,
3 rounds for quality of:
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
Banded Lateral Walk, L 7,5m/R 7,5m
Bird Dog, L 20 secs/R 20 secs