A,
Banded Back Squat 7-7-7, using heaviest weight per set (band pulling forward
2x max rep Glute Ham Raises on GHD
Reverse Sled Drag 3x 30m, using heaviest weight per set
Incline Bench Press 7-7-7, using heaviest weight per set
2x max rep Strict Pull-ups
Seated Alternating Dumbbell Strict Press 10-10, using heaviest weight per set

Seated Alternating Dumbbell Strict Press- hold one arm overhead while the other works, then switch

B,
For time:
30 Thrusters @34/25kg
3 Legless Rope Climbs
20 Thrusters
2 Legless Rope Climbs
10 Thrusters
1 Legless Rope Climb

Goal: sub 8 mins

C,
3 rounds for quality of:
R Arm Overhead + L Arm Front Rack Carry, pick load, 30m
10 R Pallof Press
L Arm Overhead + R Arm Front Rack Carry, pick load, 30m
10 L Pallof Press
Plank-up, 30 secs