A) Hypertrophy&Strength

4 Sets
10 Bench Presses (body-weight)
Rest 15-30 seconds
10 Seated Rope Pull Ups/Alternate Arm
(rest 3 minutes between sets)

B) METCON

6 Sets
2 minutes Work/2 minutes Rest
15 Overhead Squats (40/25 kg)
Max Bar Face Burpees