A,
Sumo Deadlift 5-5-3-3-3

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

B,
For time:
21 Echo Bike Calories
5 Rope Climbs
15 Echo Bike Calories
3 Rope Climbs
9 Echo Bike Calories
1 Rope Climb

Goal: Sub 9 min

C,
3 rounds for quality of:
Single Arm Overhead Carry, pick load, R 15m
15 GHD Plate Muscle Snatches, pick load
Single Arm Overhead Carry, pick load, L 15m
15 Plank-ups