Strenght
Wendler program Bench Press
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

For Quality
2 sets
9-7-5-3 reps of
Strict Chin Ups
Strict HSPU
rest 5 min and repeat

Reps should be done mostly unbroken sets, rest enough bwn reps to get it done. Scale movements if you have
to. We want to get that "strenght" stimulus in so try push yourself a bit.
Not for time.

FOr Quality
Get10-15 rope climbs in right after chin ups and shspus
try to hit/hit rep about every 30-45 sec.