Warm up:
1 Mile run for time: ALL OUT

A)
3 sets: (45-60 sec rest between sets)
12 Flat bench * 16 Inc DB bench press

B)
3 sets: (45-60 sec rest between sets)
12 BB strict Press * 12 DB Arnold presses

C)
3 sets: (45-60 sec rest between sets)
12 BW Skull crushers * 12 Dips (weighted or BW)