A.
4 sets (super set)
DB bench press x 15 reps for 2 sets, 12 reps for 2 sets
single arm bent over DB or KB rows x 12 reps (2s pause at top, 3s descent = 30X2)
B.
for time:
Rx
27-21-15-9
cal row
CTB pull-ups
scaled
27-21-15-9 cal row
15-12-9-6 pull-ups