A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
In 5 mins do:
Run, 800 m
max reps in remaining time Push Jerks @70/47kg
-- Rest 1:30 --
In 4 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs @60/50cm
-- Rest 1:30 --
In 3 mins do:
Run, 400 m
max reps in remaining time Double Unders

Goal:
Have 1 min or more to work on each movement.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Rest as needed between each round.