Part A
4x
-5+5 single arm DB upright row
-5+5 alt. DB bicep curl + 5 with both hands
-5+5 alt. DB seated press (3s negative)

Part B
For time:
10-1
-Double DB C&J
-Push up

Part C
Core
3-4x
-10 pike leg lift + 10-20s hold
-10 hollow rock + 10-20s hold