Speed bench

3 x 10 strict pullups

3 x 10 paralette pushups

6 x 3 bench @ 70% + 20kg chain

3 x 3 @ 80% + 20kg chain

3 x 8 DB bench + red band (looped around body and held in each hand)

3 x max muscle ups

3 x max ring rows (feet at hand height)