strength

Press
strength 5*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
Chin ups (add weight)
Skull crushers (barbell/DB)

workout

5 rounds for max reps
30 sec on
30 sec off
1: air squats
2: push press (barbell/KB/DB)
3: abmat sit ups(quality over speed)