A,
Tempo Strict Press 8-8-8

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

3 secs up and down.

B,
For time:
6 rounds of:
Run, 400 m
10 Back Squats @102/70kg
-- then --
6 rounds of:
Row, 500 m
10 Strict Handstand Push-ups

Complete in teams of 2. You go-I go fashion.

Each athlete will complete 3 rounds.

C,
For quality:
Monostructural Cardio, 60 mins

Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.