Each of these is done as a couplet NOT for time:
Diamond pushups x 12
DB Bent Over Rows x 8 per hand
Alternating DB Curls x 8 per hand
Standing DB (or barbell) strict press x 8
Lateral DB raises x 8
Front DB raises x 8
Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.
Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).
Photo Credit: Sandro Art & Photography