A1) Strength (push-pull - hypertrophy focus)

3 working sets:
10 Barbell pendlay rows
rest 30-60 sec
10 Incline dumbbell bench presses
rest 60-90 sec

A2) 3 working sets:
5-8 (weighted) Chin ups
rest 30-60 sec
5-8 (weighted) Dips on boxes
rest 60-90 sec

B) Arms

3 working sets:
10-12 Single arm DB preacher curls
rest 30-60 sec
10-12 Tall kneeling DB tricep extensions
rest 60-90 sec

C) Finisher

2-3 working sets:
30m/side Single arm KB front rack carry
60 sec KB plank pull through
rest 1-2 mins between sets