I have $3000 spare to spend and I want a bit more poke from the 5.0. What would you guys have on top of your shopping list? I have the exhaust and super lows so now I want a bit more performance

new cam and roller rockers!

No point of cam if you don't have heads.. Try and get heads and intake and use that on the stock cam. Or save another $1500 or so and get the trickflow top end kit.

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If you have exhaust done then you can attack the HO's weak spot - its air flow. Turf the HO intake manifold and the original E7 heads because they are restrictive components. If you're willing to go that far then you can change the cam too which means also upgrading the fuel injectors and putting in a matching MAF. These sorts of changes will most definetly bump up the 5.0's grunt.

Heads at the top of my list 3 years ago but nowadays it would have to be a stroker kit.
You can get them for about $1800 and if you can do a bit of research and are able to rebuild a motor then you can fit it yourself.

Ideally you would want probably $5k+ to put a decent package however $3k can still get you some decent improvements. I would be getting a set of GT40P heads (AUGhiaV8 has a set with large valves going for $950 which is a very good price) and a set of Exlplorer intake manifolds (around $600 2nd hand). Then you may still have enough for a new crane 2031/2030 cam with roller rockers (around $1k). This will give you a good base for future mods and should produce around 160rwkw and should come within budget if you can do the work yourself, otherwise you may have to leave out the cam which would still give decent results.

Thanks for the advice everyone. All that sounds fairly easy and I can do all the work myself so that will help a lot