A,
Bench Press 1-1-1-1-1

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

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM.

B,
Teams of 2 - for time:
100 Push Press, 52/35kg
30 Rope Climbs
100 Bar Facing Burpees
30 Strict Pull-ups

Complete in teams of 2; one person works at a time. You must complete one exercise before moving onto the next.

C,
3 rounds for quality of:
Arms Overhead Hip Hinge Hold, 10 secs
10 Plate External Rotations, pick load
5 L/5 R Plank Reach Throughs

Plate External Rotations- bent over