strength

Bench press
10 sets of 5 reps
Use same weight accross sets. First set should be RPE 6/7. If you have a 1RM or theoretical 1RM use 60%.

accessory

5 sets of
8 DB bench press
8/8 single arm DB rows
60 sec rest between supersets
load should be 90% by last set

workout

AMRAP 10mins
5 tempo ring push ups
5/5 KB snatch
5/5 KB clean
10 tempo lemon squeezers

pump

100 banded pull aparts in as few sets as possible