A,
Complete as many rounds as possible in 30 mins of:
Ski, 250 m
10 Deadlifts @142/125kg
Row, 500 m
20 Burpee Pull-ups
Bike, 1500 m
30 Wall Balls @9/6kg

Goal: 3 rounds

B,
For quality:
3x6 L/6 R Eccentric Split Stance Good Mornings, pick load
Samson Stretch, L 1 min/R 1 min
3x5 Tempo Kang Squats, pick load
3x6 Eccentric Tricep Extensions, pick load
Pec Stretch, L 1 min/R 1 min
2x6 Tempo Dumbbell Strict Press, pick load

Eccentric Split Stance Good Mornings- 6 secs lowering
Tempo Kang Squats- 3 secs lowering and 3 secs standing
Eccentric Overhead Tricep Extensions- 6 secs lowering
Tempo Dumbbell Strict Press- 3 secs up and 3 secs down

C,
Shoulder Accessory
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.