A.
Bench press
4×6 @70% of 1 RM

B.
For time
15- power cleans 105/75
15- push press
30- double under
9- power cleans 135/95
9- push press
30- double under
3- power cleans 165/115
3- push press
30- double under

C.
Tabata
Push up

D.
KB  calf smash
Banded shoulder
Shoulder box stretch