A,
Split Squat 10-10-10-10-10

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

Find a heavy set of 5 reps/side for the day.
--then--
4x 5 L/5 R within 20% of your best for the day

B,
Complete as many rounds as possible in 15 mins of:
3 Pull-ups
3 Box Jump Overs, 60/50cm
2 Shuttle Runs, 50 m
6 Pull-ups
6 Box Jump Overs,
2 Shuttle Runs, 50 m
9 Pull-ups
9 Box Jump Overs,
2 Shuttle Runs, 50 m
...
Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.

Goal
Complete at least 5 intervals of the run

C,
3 rounds for quality of:
Banded Lateral Walk, L 10m/ R 10m
5 Tempo Hip Thrusts

Tempo Hip Thrusts- 3 secs down and up

Rest as needed between rounds.