A.     
Floor press
5-3-3-1-1-1
 
B.
Lying DB triceps extension
3×8
 
C.
Pull up 3xME
D.
AbWod -June 
3x

15- Bent knee hip raise
10- Barbell ab rollout
10- Hanging oblique knee raise
10- Tuck ups
 
Rest 1 minute btwn rounds