A1) ~20 mins to find 1RM bench press

Hypothetical loading pattern
10 reps at 50% - 1 min recovery  
5 reps at 60% - 1 min recovery 
3 reps at 70% - 1-2 min recovery
2 reps at 80% - 2-3 min recovery
1 rep at 90% - at least 3 min recovery
1 rep at 95% ***optional - at least 3 min recovery 
1 rep at 100%+

Take your time, use more time if needed

B1) 15 min AMRAP
250m Row
5 ring muscle-ups (Sub, 1 rep = 2 ring rows + 2 ring dips)
10 push press 115/8515 min AMRAP

C1) Dumbbell on knee external rotation
Sets: 3
Reps: 8
Tempo: 2.0.2
Load: Light
Tempo: 60

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