A1 Close grip benchpress @ 30×1 8-10reps 4set

A2 Pull up 31×1 4-5reps / Pull up with isometric hold @ 31A1 4-5reps 4set

A3 Plank pull through 6-8reps/arm 4set

AMRAP 15min
4TGU (2+2)
6 Ring rows
8 push ups
30sec plank hold

OPTIONAL
“Skill of the week”
EMOM 10min
even 1-2wallwalks
odd 10 Double unders/ 20 Single unders