A1) Single Arm DB Hang Snatch High Pulls
10-12 reps each arm

-20 sec rest-

A2) Box Dips
8-10 reps @ 30x2 Tempo

-20 sec rest-

A3) Bent Over Elbowing Rows
10-15 reps @ 21x2 Tempo each side

-20 sec rest-

A4) Off Set Push Up + Side Plank Rotation
8-10 reps each side

-90 sec rest-

x 4 sets

Movements demos & equipment modifications below:
https://youtu.be/514ap0jScdw

B) Floor Press Pump (Unbroken)
20 sec Fast Floor Press
20 sec Slow Floor Press
20 sec Hold at lock out
x 5 sets
NO rest (5mins straight)

C) 4 Sets
20 sec Wtd Flutter Kicks
30 sec Plank Hold
-30 sec rest-