A)
4 sets:
10 Bench press @ 41×1 TEMPO
15 Tate presses w/ DBs
*super set each set
*rest 1 minute
5 Weighted dips
*rest 1 minute

B)
3 sets:
25 Chest to bar pull ups
rest 1-2 minutes
15-20 HSPU
rest 1-2 minutes
50 Sit ups
30 seconds rest

C)
For time:
60/45 Calorie row
*this is an ALL OUT EFFORT!!