A1. Bench Press: 5×10. Pause at top if needed. Keep loads light to moderate.
A2. Pronated grip Band Pull-aparts 5×7. Maintain constant tension in band (do not bring hands together if band begins to slack. Start with shoulder blades retracted)
A3. Supinated grip band pull-aparts 5×7
A4. “X” band pull-aparts 5×7-L, 5×7-R
To perform this, grab the band in both hands. Put one hand against your leg (by pocket) and start your other hand straight in front and raise the hand to a position diagonally above your shoulder (like you’re making the “Y” in “YMCA”). Both hands should have thumbs pointing up.
In teams of 2 or 3: AMRAP 
21 S-Pullups or Chins (or negatives. 2 second on a negative counts as 1 rep.)
21 S-HSPU (DB Press)
15 S-Pullups or Chins
15 S-HSPU (DB Press)
9 S-Pullups or Chins
9 S-HSPU (DB Press)
Teammates alternate sets.