A,
Bench Press 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Tate Press 10-10-10, using heaviest weight per set
Single Arm Landmine Row 24-24-24, using heaviest weight per set

Single Arm Landmine Rows- 3x12 L/12 R

C,
3-6-9-12-15-18 reps, for time of:
Front Squat @61/43kg
Toes-to-bar
Box Plyo Skier @60/50cm
Hip Extension

Goal: sub 15 mins

D,
3 rounds for quality of:
L Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
Bird Dog, L 20 secs/R 20 secs