Strength

Bench press
strength 3*5
or
Hypertrophy 12RM

Accessory

3 sets of

8-12 DB bench press
8-12 DB bent over rows
(when you complete 12 reps, increase the weight)

Workout

15min AMRAP

2-4-6-8-10.....
Dips
Renegade rows (push up+2 rows)
1 turkish get up in between