A,
For distance:
Sandbag Bear Hug Carry, 70/40kg: 1x 9 mins

Every 1 min complete:
3 Ground to Over Shoulder + 9 Air Squats before continuing

B,
Teams of 2 - 2 rounds for time of:
20 Back Squats, 102/70kg
Row, 1000 m
30 Push Press, 70/47kg
Row, 1000 m
20 Ring Muscle-ups

Complete in teams of 2. Athletes work together to complete the work but one person works at a time. Split the reps any way you like.

Goal: Sub 30 min

C,
For quality:
3x 10 L/10 R Single Leg Reverse Hypers, pick load
3x 10 Banded Pull Throughs
Arms Overhead Split Lunge Hold, 3x 30 secs