Warm Up (Strenght Day)
2 rounds
2 min cardio
20 band pull aparts
20 shoulder taps
10-20 barbell bench press
10-20 ring rows

Strenght
5 sets
Bench Press 10-8-6-6-6, perform 6-10 strict chin up right after
rest 2-3 min bwn sets

Accessory Work
3-4 sets
6-12 strict hspu / Box HSPU
6-12 ring rows
rest 1.5-2.5 min bwn sets
then
3-4 sets
6-12 weighted sit ups (hold your feet)
6-12 strict knee raises
1.5-2.5 min bwn sets