A) 5 rounds, for time, of:
15 DB Floor Press or DB Bench Press (50s/35s)
10 DB Rows/Side
You can scale up the chest press weight to make it harder, or do max reps for each set.
B) AMRAP, in 10:00:
10 Goblet Squats or Wallballs
10 Pull-Ups or 5 Burpees
10 Overhead KB Swings (70/53)
I put burpees instead of pull-ups because this should be a nonstop little burner. Since we did DB rows in the first part, you’re still getting those pull-up muscles stronger.