A)
Bench press
15-12-10-12-15

B)
3 sets:
10-12 single arm bent over row (right arm)
10-12 single arm bench press (right arm)
rest 60-90 sec then switch arms

C)
3 rounds
500m row
12 dead lifts (185/125)
9 hang power cleans
6 SOH
rest 2-3 minutes

D)
for time:
30-20-10
GHD sit ups
med ball twist
crunches