A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec

A2) Weighted pull-ups 3, 2, 1, 1; rest 1:30-2 min

or negatives with 5-6 seconds descending

B1) Seated Arnold press 3×8-10; rest 30 seconds

B2) Seated DB curls (yes curls) 3×8-10; res 30 sec

B3) 5 tough standing broad jumps; rest 90 sec

+

30 TGUP not for time (alt reps, go heavy)