A.
3 sets: (45-60 sec rest between sets)
12 BB Bench* 12 DB bench press * 2 pull ups (with a 10 second eccentric to lock out)

B.
3 sets: (46-60 sec rest between sets)
12 Inc DB bench press * 12 Inc DB flyes

C.
3 set: (45 sec rest between set)
10-12 Arnold presses (go heavy)

D.
3 set: (45-60 sec rest between sets)
16 Alt DB shoulder press (8 ea. arm)

E.
Climb the ladder for 10 minutes:
1 Thruster (95/65)
1 Box jump (24/20)
2 Thrusters
2 Box jumps
3
3
4
4
etc..