WU:
Row 1K
Sled push 6 x 15m
+General warm-up

A)
4 x 12 DB bench press + 10 Strict pull-up (2 x widegrip + 2 x narrow grip)

B)
4 x 12 Strict dip + 12 Barbell row

C)
4 x 10 Seated shoulder press (2xDB, Arnold) + 12 Ring row

D)
3 x Max rep push-ups + Max reps DB/plate frontal raises

E)
3 x 12+12 DB bicep curl + Max rep tricep pulldown

CORE:
16 x 40s on - 20s off (4 rounds - 16min)
1. Plank hold
2. Leg raises (dip position)
3. Side plank left
4. Side plank right