A.
Push Press 5×5 reps
Then:
Dumbbell Bench Press 2 sets × 15-20 reps
3 sets of:
Feet Elevated Push-ups Max reps
Dumbbell Bent-Over Row 10 reps
Bent over reverse flys 15-20 reps
B.
Three rounds for time of:
600 Meter Row
40 Kettlebell Swing
20 Sit-ups or Leg Raises