Bench Press (5x45% - 5x55% - 5x65% - 5x75% - 5+ x 85%)
Build in 5s to 85% of your 1RM and perform as many reps as possible at that weight with the goal being 5+ reps
Weighted Pull-ups (7-7-7-7-7)
Perform weighted, bodyweight or assisted.
Superset with bench sets.
Alternate between pull up and chin up grips
Metcon (AMRAP - Rounds and Reps)
30 Jumping Lunges
20 SDHP 75/55
10 DipsRX+ is 95/65