A)
5×10 Push press *1 sec pause at the top (heavy but unbroken)

B)
3 sets: (1 minute rest btw sets)
15 Strict dips (unbroken, so use a band)
20 Floor presses (go lighter to go unbroken)

C)
For quality:
30 DB flys (unbroken) *go light
30 Push ups
30 Behind the neck (snatch grip) strict presses (barbell)
30 DB flys (unbroken) *go light