A.
Eight sets of:
Bench Press x 3 reps @ 75%
Rest 90 seconds
Then after the eight sets
One set of:
Bench Press for ME @ 50%

B.
For time:
Row 1000 Meters
25 Thrusters 60/40
*10 Muscle-Ups/20 C2B/ 30 Pull ups

*choose one