1) Goblet Squat E3MOM 

*Grab 2 weights
E3MOM 15:
Min 0: 15 reps
Min 3: 12 reps with 3 sec negative
Min 6: 10 reps with 3 sec negative
Min 9: 8 reps with 3 sec negative
Min 12: 8 reps with 3 sec negative, heavier if possible

2) Tabata
DB High Pulls (alternate arms for 4 sets on each arm)

then

Alt Tabata
DB Pullovers, alternated with
DB Front Raises (4 sets each)

3) DB Cheat Curl Negatives* 

https://youtu.be/EPyfBMun538?t=29

E3MOM 12
10 reps with 3 sec negative

After completing each set of curls, complete a max set of banded pushups, followed by a max set of regular push ups.

*Using a heavy DB. Focus of the curl is on controlling the negative, not on getting the weight up