A)
AMRAP 7 mins for quality
1-2-3-4-5-…
Barbell strict press@43/30 kg
Chin-ups

-rest 3 mins-

AMRAP 7 mins for quality
2-4-6-8-10-…
Push-ups
Bent over rows@43/30 kg

-rest 3 mins-

AMRAP 7 mins
3-6-9-12-15-…
Banded bicep curls
Banded tricep push downs

*If you get to failure in any of the AMRAPs, start it all over again

B) 3 sets
20 alternating V-ups
30/30 sec side plank