A)
4 sets:
10 Bench press @ 31×1 TEMPO
15 DB flys
*super set each set
*rest 2 minutes between sets

B)
3 sets:
15 DB strict presses
rest 1 minute
Max overhead hold RX(165/110) MRX(115/75) M+(75/55)
rest 1 minute

C)
Not for time:
50 GHD sit ups
100 med ball twists
*partition anyway