A: Bench press - work up to your heaviest triple + 1 AMRAP at 90% of that triple.
B: DB bicep curls and back flies, and barbell bent over rows, 4 x10 at a challenging weight. Seated DB press 5x8. (These can all be done between sets of bench)
C:4 X 1 minute of max sandbags over the shoulder rest 3 minutes between sets.