Bench
3x 1RM
20x 90%

DB Press – Muscle up Dips
2x 2 Reps 85% Bodyweight, 2 reps repeated till burnout

Muscle Up to cable flies
5x 2/6 Reps (no rest)

Planche Holds
20 Seconds/Reps Total

Front Lever Holds
20 Seconds/Reps Total

Incline Bench
3x Max Reps ¾ Bodyweight
3x Max Reps ½ Bodyweight

Military Press – Incline Flies – Side Raises
5x 6-12 Reps/10-15/10-12 Reps

Dips – Pullups
2x Progressions Pyramid
1/1,2/2,3/3,4/4,5/5,4/4,3/3,2/2,1/1