A.
4 sets:
15 DB bench press
superset 3 sets with 8-10 tempo pause ring rows (30X2)
B.
15 min amrap:
300m run
20 SA DB hang clean & jerk (50/35) (10/side - partition however you like)
300m run
12 ring muscle-ups (scaled = 18 CTB pull-ups)
300m run
20 SA alternating DBS
300m run
12 bar muscle-ups (scaled = 18 CTB pull-ups)