A.1

5 Rounds
5 Bench Press
12 DB Fly

A.2

16:00 EMOM
Min 1: Max Cal Row/Bike
Min 2: Max DB Goblet Squat
Min 3: Max Strict Pull Ups
Min 4: Rest
RX: #50/#35

A.3

3 Rounds
30 Medball to Toe Crunch
:30 GHD Hold
:45 Bridge Hold

Post loads and reps to comments.