This is how I'd do it, but I'm no expert...
For Epcot:
Rope drop Frozen Ever After
Single rider for Test Track
Hopefully FP+ for Soarin, Mission Space, and Spaceship Earth
Additional FP+ can be grabbed on the go via the
MDE app on your phone for the remaining attractions (Figment, Nemo, Living with the Land, Pixar shorts)
Don't forget to ride the boat ride in Mexico!
For AK:
Rope drop Flight of Passage
Possibly go to Na'vi River Journey after FOP if the stand-by wait isn't too long (or maybe you'll luck out and get a FP+ for it)
Single rider Expedition Everest
Hopefully FP+ for Kilimanjaro Safari, Dinosaur, and Kali River Rapids
You can do additional FP+ for things like Bug's Life, Festival of the Lion King, and Finding Nemo: The Musical on the go via the app (good time to rest)
I like to FP+ anything and everything I can, even if the waits aren't terribly long. If I've already done my original 3 and I want to do pretty much everything in the park, I'll keep booking FP+, and once I'm in the queue for one ride, I'll be setting up the FP+ for the next one. Rinse and repeat.