DE upper body

3 x 20 band pull-aparts
3 x wide + medium + narrow grip pushups (5 of each for 15 reps total)

9 x 3 DB bench @ 60% (30% each hand) + red band (band is held in each hand and around your body)

3 x 5 close grip bench AHAP
3 x 5 bench row AHAP
(in a superset)

10 burpees
50m farmers carry @ 2 x 32 kg KBs
rest 1 min
7 rounds