Warm Up
3 rounds
1 min bike erg
5 inch worm + push up
6-8 strict chin ups / banded chin ups
2 wall walks, controlled all the way + :30 plank hold

Strenght
Speed Bench Press 6x3reps @60-65%
perform 3-5 strict C2B chin ups right after (as sharp as possible) (USE BAND if need to)
rest 2.5-3 min
Deficit Kipping HSPU or barbell push press 3-4x8-10 reps (fast sets at moderate weight)
rest 2 min bwn sets

Metcon
For time
100/80 calories bike erg
then
4 rounds
quality set of each movement, rest 30-45 seconds after each movement
push ups
c2b pull ups or normal pull ups
strict hspu (minimum 6+ so scale it that way or do kipping hspu)
American kbs @20-24/28-32kg (12-15 reps target)
then
100/80 calories bike erg

Optional Accessory Work
3x6/6 Filly Press (fast up)
3x6-8 banded GHR
rest 1.5-2.5 min bwn sets