A.
5 sets:
1min max rep bench press (decrease weights)
1min max rep strict pull-up
2min rest

B.
4 sets:
12 barbell incline rows (bench)
12 strict dip

C.
3 sets:
10 2xDB shoulder press
10 barbell bicep curl
10 DB skullcrusher

D.
Tabata
Banded tricep push down
Banded bicep curl

E.
CORE
1. Tabata: Alt V-ups / Russian twist
2. Tabata: Flutter kicks / Toe touches