A. In superset (alternate exercises), Build to a heavy set of both, within 4-6 sets.? A1. 2 Close Grips Bench Press? A2. 3 Weighted Chest to bar Chin-up

B Alternating Every 20s X 15 sets total? B1. 2-3 Kipping Muscle-ups @ 80% effort? B2. 1 Strict pull-up, 2-3 Butterfly pull-ups ?B3. 3-5 Kipping HSPU

C. 2 X 7 min amraps with slightly decreasing intensity. Split reps and pace effort wisely. Avoid hitting the wall.

C1. AMRAP 7 min, @90% effort:? 25 Wall balls (20/14lb to 3,05m), 25 Pull-ups, 25 Target Burpees, 25 cal Row, 50 Double-unders.

Rest 7 min

C2. AMRAP 7 min, @85% effort:? 30 Overhead squats (45/30kg), 30 Toes To Bar, 30 Deadlifts (45/30kg), 30 Handstand Shoulder taps, 30 cal AirDyne/Assault bike

D. Spend 10-15 minutes on extra midline work.?Static work like planks, side planks, hollow holds and so on.