A,
Bench Press 8-8-8

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

B,
Weighted Strict Pull-up 1-1

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

C,
Strict Pull-ups 2x max rep

Rest as needed between sets.

D,
Every 1 min for 15 mins, alternating between:
max rep Row Calories
max rep Back Squats, 102/70kg
Rest 1 min

E,
For quality:
75 Banded Good Mornings
50 L/50 R Banded Bulgarian Split Squats
Banded Plank Hold, 2 mins