A) 7,5,3 Z Press @31X1, rest 1:30-2:00 between sets

B1) 7,5,3 Bench Press @21X1 rest 1:00
B2) 4-6 Weighted Supinated Pull Up @21X1, rest 1:00 x 3 sets

C) 6-8 Rounds for Quality and NFT
3-5 Bar Muscle Ups
150m row
15-20ft Handstand Walk
100m run

D) Core
4 rounds
20 alternating Jack Knives
Max Hollow Hold
rest as needed