A.
6 sets
Push press x4 @75-85%
rest 2-3 min between sets

B.
4 sets
Strict press x3 @80%
rest 2-3 min between sets

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

D.
4 Sets
Weighted strict pull-up x5
rest 2 min
*If on a band, use a band that is challenging to perform 5 strict pull-ups with.