AM
A. Front Rack Rear Foot Elevated Squat @ 31x1 tempo; 8 reps/side x 4 sets; rest 1min bw sides 
B1. Banded Deadlift; 6,6,6,6; rest 1min 
B2. Single Leg Glute Bridge; 8 reps with 2 sec pause at top x 4 sets; rest 1min 
C. Slider Lateral to Crossover Lunge; 6 reps/side x 4 sets; rest 1min bw sides (https://www.youtube.com/watch?v=AlpMOidLC6k) Use a slider or frisbee on the turf at your gym.
D. Strict TTB with perfect control; 10 reps x 4 sets; rest as needed 

PM 
5 Sets:
50' Yoke Carry (moderate load, be smart with hip)
100' Single Arm Farmers Carry R Arm (see if you can go 90# + today)
100' Single Arm Farmers Carry L Arm
200m Sled Walk (pulling weight behind you)
rest 90 seconds bw sets 
+
Do banded Mobility/Rehab work sometime throughout the day

Results
AM
A. 55#, 55, 55, 55
B1. 205#, 225, 225, 225 (w/ green band for all sets)
B2. 25# med ball for all sets 
C. Completed 
D. Completed 

PM
275#
100#/ hand 
135# ext load 
4:40, 4:29, 4:09, 4:16, 4:11

Used a barbell for the rear foot elevated squats. Assumed that's the piece of equipment you wanted me to use... Kept the load lighter to focus on tempo and positioning. Banded deadlifts felt good on the hips and posterior chain. Crossover lunges bothered my hip. I completed all of the work, but didn't go deep on my right hip. Did ROM that I could handle without any pain. 

Increased the load on the farmers carry. Thumbs felt like they were going to fall of haha. Sled pull were tough after a couple sets. Glutes and hamstrings got spicaaay. Super grindy workout, but I like it!