A) 1 Power Clean @ 70-80% every 30 sec for 12 min

B1) Close grip bench press @20X1; 12, 9, 6, 3; rest 90sec build weight

B2) DB bent lateral raise; 12; 9; 6; 3; rest 90sec build weight

C1) Seated arnold press; 15; 12; 9; 6; rest 90sec build weight

C2) ME strict pull-ups (-1) or 5 negative pull-ups (switch grip as needed); rest 90sec