A.

3 Rounds: 

8 D Bench Press @ Tempo 32X1

10 DB Seated OH Tricep Extension

15 Banded Hamstring Curls (Each Leg)

B.

21-15-9

Deadlift 

Push Ups

Box Step ups 24/20”

Sit Ups

Scaled: 135/95lbs

Rx: 155/105lbs

Comp: 185/125lbs