A,
Press 1 Rep

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

Find your 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,
Banded Tricep Press Down 10-10

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

You can use a band for these; choke it up enough to make 10 reps very hard.

E,
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.

F,
For time
50-35-20
Ski erg cal
Echo bike cal
Run 600m after each round

Goal sub 25 mins

G,
3 rounds for quality of:
15 Face Pulls
15 GHD Plate Muscle Snatches, pick load
15 Scap Pull-ups