A,
Bench Press 9-6-3

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

B,
Alternating Incline Dumbbell Bench Press 24-24, using heaviest weight per set
Barbell Row 8-8-8, using heaviest weight per set

C,
In 5 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- then --
In 5 mins do:
Run, 600 m
max reps in remaining time Push Press, @61/43kg
-- then --
In 5 mins do:
Run, 600 m
max distance in remaining time Dumbbell Bear Crawl, 22,5/15kg

Goal:
Have 1:30-2 mins to work on the max effort sections.

D,
3 rounds for quality of:
10 L/10 R Plate Wraps, pick load
Band Mount Plank Hold, 20 secs
10 ATYTs, pick load
Wall Plank, 20 secs

Complete 2-3 rounds.