A)
Dumbbell Z Press 4x10
Single Ring row with sup grip 4x8 ( 3"tempo down)
Use the heaviest weight you can for each set.
Rest 2 mins between sets.

B)
5 rounds for time of:
15 Dumbbell Power Cleans, 2x22.5/15 kg
15 Dumbbell Facing Burpees
Timecap : 12 mins

C)
Chin Over Bar Hold 3x Max Hold
Rest 1:30 between sets.
Goal: 20"-40" , use band if needed