A. Back squat – 8×3@78%.
B. This one is inspired by the Triple 3 event at this year’s CrossFit Games. By that nomenclature, this one should be called “Triple 1”.
Row 1000 m
Run 1 mile.
Here are some good links I’ve recently come across on self myofascial release. This article (link) is a bit long, but it has some good videos on how to address tight muscles in the shoulders. The key is to stay on top your issues so they don’t become bigger problems, and this is well addressed in the article.
Here’s another good one (link) to address those tight forearm flexors, and it doesn’t require any fancy equipment.