I just did a one-day visit to Epcot this past Friday. I stayed at the Dolphin, so had early entry which helped tremendously.
My goals were not the same as yours (I did Remy in September so skipped this trip - Frozen was the big goal since it was down most of the time I was there in September). Guardians would make me sick, so didn't do that one either.
At rope drop I headed straight for Frozen and the wait was five minutes. Next up was Soarin' and the wait was just 10 minutes. My only other two must-dos were Spaceship Earth (hit that one right after Soarin, 10 minute wait) and then Test Track...but TT was down most of the morning. By the time it opened the wait was at 75 minutes, but I hopped in the single rider line and waited only 20 minutes.
Guardians is virtual queue, so that one should try to book (if you're fast) at 7am. Getting to the park early, you may get either Remy or Frozen with a lower than normal wait, but I would expect the other to have at least a 60 minute wait unless you LL/Genie +. Soarin usually has wait times that vary between 15-60 minutes. Checking the app can give you a sense of the best time to go.