A1 Close grip benchpress @ 30×1 6-8reps 4set

A2 Pull up 31×1 4-5reps / Pull up with isometric hold @ 31A1 4-5reps 4set

A3 Tall kneeling single arm shoulderpress @ 31×1 6.8reps 4set

AMRAP 15min
6 Renegade rows (3+3)
6 backward lunge with shoulderpress
6 hand release push ups