A. DB Bench press – 3×8, as heavy as possible for this rep scheme.
Alternate your sets with max effort sets of supinated body rows.
B. 3 rounds, not for time of:
15 KB snatches L arm + 1 lap (outdoors) overhead carry L arm
15 KB snatches R arm + 1 lap overhead carry R arm
15 KB cleans L arm + 1 lap front rack carry L arm
15 KB cleans R arm + 1 lap front rack carry R arm.