A,
For quality:
Sled Drag + Farmers Carry, pick load, 5x 30m

B,
3 rounds for time of:
20 Box Jumps, 60/50cm
10 Clean & Jerks, 61/43kg

Goal: sub 8 mins

C,
GHD hip extension 3x20

Use the same weight for each set.
Rest as needed between sets.

3x15-20 reps (recovery weight)

D,
Shoulder Accessory Y,T,W 3xs:
--10-15 reps in each position
Use Crossover Symmetry, mini bands or small plates.