A,
Press 1 Rep

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

15 mins to find a 1RM for the day.

B,
Complete as many rounds as possible in 12 mins of:
Shuttle Run, 200 m
15 Burpees
10 Box Jumps@60/50cm

Shuttle Run- 50 meters down and back x2

Wear a 9/6kg vest if you have one.

Goal: 4+ Rounds

C,
For quality:
5 Yoke Carries, pick load, 15m
3x 10 L/10 R Paloff Press, pick load
3x 10 L/10 R Crossbody Deadlifts, pick load