A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

Pull Up

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 230 between sets

1) Row 14
2) WB 12
3) DU 40
4) V-up 5+5

For time:
3 rounds of:
20/16cal Row
Rest 1min btw rounds
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
1 rounds of:
40/32cal Row
Rest 2min
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
3 rounds of:
20/16cal Row
Rest 1min

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski or bike for meters rest of the time
rest 3 minutes between sets

Front squat 4-4-2-2-1-1

including at least 3 rfq
15 tricep pushdown
15 hammer curl

YGIG, full rounds alternating:
- 10-8-6-4-2 rounds of "Nate"
- 2-2-2-2-2 rounds of "DT"

1 round of "Nate" is: 2 bar muscle-ups, 4 handstand push-ups, 8 kettlebell swings @ 32/24 kg
1 round of "DT" is: 12 deadlifts, 9 hang power cleans, 6 push jerks

Target for intermediate athletes: 50 minutes

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.