A,
Press 1 Rep

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

Find a 1RM for the day.

B,
Seated Dumbbell Strict Press 15-15

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

C,
JM Press 10-10

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

D,
Barbell Row 10-10

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

Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

E,
5 rounds for time of:
20/17 echo Bike Calories
20 Med Ball Cleans @9/6kg
20 Push Press @2x15/10kg

Goal: Sub 20 min

F,
3 rounds for quality of:
10 L/10 R Archers
Reverse Plank, 20 secs
10 L/10 R Landmine Muscle Snatches, pick load
Starfish Side Plank, L 10 secs/R 10 secs