A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1 RM for the day.

B,
Dumbbell Bench Press 15-15

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

C,
Dumbbell Tate Press 10-10

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

D,
Dumbbell Rollback 10-10

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

E,
For time:
Run, 1600m
Farmer Carry, 24/16kg, 400 m
Front Rack Carry, 24/16kg 200 m
Overhead Carry,24/16kg , 100 m

Wear a 9/6kg vest on the run but NOT the carries if you're looking for an added challenge.

Goal: Sub 20 min

F,
For quality:
50 Band Face Pulls
25 L/25 R Plate External Rotations, pick load
25 Dumbbell Flies, pick load