A.
seated press 8-8-7-6-5
B.
DB bench press (@31X1) 3 sets: 6-8reps
C.
6 sets:
In 60s, complete:
9 HPC (155/105)
6 STO
max cal row
rest 90s between sets
for part C, if barbell work takes more than 30s, go lighter. you should have 20s for an all out row sprint