A.
Push press
55% x5
65% x3
75% x1
65% x5
75% x3
85% x1
90% x1
90% x1

B.
4 sets
Strict press x4 @75%
rest 2-3 min between sets

C.
3 sets
Bench press x15
*Use a weight that you can successfully move for 15 reps

D.
2 Sets
Weighted strict pull-up x3
rest 90 seconds
Weighted strict chin-up x3
rest 90 second