Speedy bench

3 x 10 strict pullups
3 x 5 plyo pushups (start at the bottom position)

9 x 3 bench press @ 70% + purple bands (light)

work up to a max 5 on JM press
DB rolling tri ext 5 x 10

Lat pulldown (with pause at chest) 5 x 10
front raises with plate 4 x 20

De-load week DE upper body

plyo pushups 5 x 5

ring rows 5 x 8

9 x 3 close grip bench @ 60% + chains

bent over row 3 x 8

forward lever hold practice 5 mins

handstand practice 5 mins

KB complex

TGU + push press + sntach + OH lunge

repeat 5 cycles each hand

rest 2 mins

3 rounds not for time

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)

DE upper body

Phase 1

DE upper body

3 x 10 ring rows

3 x 15 pushups

8 x 3 bench press @ 60% + blue bands

5 x 3 bent over row AHAP

8 x 5 plyo pushups + 60m prowler pushes (high handles 30m, low handles for 30m)

rest 2 min between efforts