A,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m
12 Deadlifts
12 Ring Muscle-ups
Run, 400 m
9 Deadlifts
9 Ring Muscle-ups
Run, 400 m

Goal: sub 14 mins

B,
Each for distance:
Ruck: 1x 40 mins

Specify load in notes.

C,
Post workout
Hip Extensions 3x15

Rest as needed between sets.