A.
Bodyweight Calisthenics:
4 rounds for time
8 burpee
12 high plank 2 low plank
16 mountain climber
18 jumping squat
20 bicycle crunch (knee contact w/ elbow)

B.
Strength super set:
6 rounds
4 barbell strict press (@80%)
6 DB bench row (per arm @ 75%)
10 DB lateral fly (@70%)
(20 min)