A,
Bench Press 10-8-6-4-2

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

B,
Weighted Strict Pull-up 1-ME

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

Build to a heavy single.
--then--
1x ME at 50% of heavy

C,
Every 1 min for 21 mins, alternating between:
12 Alternating Dumbbell Snatches, 32/22,5kg
15 Burpees
18 Box Jump Overs, 60/50cm

Complete in teams of 3. Athletes will rotate each minute.

D,
3 rounds for quality of:
10 L/10 R Feet Elevated Single Leg Glute Bridges
Hip Hinge + Lateral Raise Hold, pick load, 30 secs