WU 1 3 x 3mi:
Ergo

WU 2 30/30 x 8, 2 rnd:
1) Y-pull+ press btn
2) banded external rotation
3) wall Angel
4) lapaveto

Every 2min x 5:
Bench press 8-8-6-6-4

Every 1,5min x 12:
1) 10-12 biceps curl
2) 8-12 Z-press
3) 15-20 push up knee down
4) 10-15 banded triceps push down