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,
Single Arm Dumbbell Bent Over Row 20-20

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

2x 10 L/10 R

F,
5 rounds for time of:
Double Kettlebell Front Rack Carry @32/24kg, 30m
10 Clusters@43/30kg

Goal: Sub 12 min

G,
4 rounds for max reps of:
Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
Rest 10 secs
max rep Band Pull Aparts, 20 secs
Rest 10 secs
Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
Rest 10 secs
max rep Band Face Pulls, 20 secs
Rest 10 secs

"Shoulder Maintenance"