A.

Primer

2×10 Banded Shoulder Press

B.

Push Press: 5×5 (Start around 70-75% and build to a heavy set). . 

Superset: 5×5 DB Bent Over Row

C.

Health: 

AMRAP 12: 

8 Front Squats 95/65

10 Hanging Knee Raises

75 SIngles

Fitness 

AMRAP 12: 

8 Thrusters 115/85

12 Toes-to-Bar

50 Double Unders

Performance

AMRAP 12: 

8 Thrusters 135/95

15 Toes-to-Bar

75 Double Unders