A. Styrka
Benchpress 4×10 @65%
Sealrow 3×8 @70%
Single arm DB press 3×8+8@70%
Bicepscurl 4×8@70%
Anytime during session:
20 rep per arm External rotation rubberband
40 GHD Situps
20 Ring rollout
B. Metcon, For time, TC 5 min
30 Single arm Devilspress
15 Strict pullup