“hard core pressing and pulling”

A1. Weigthed pull up @ 20×1 2-3reps 4 set
or pull up/ringrow 30×1 5-6reps 4set

A2. Dumbbell floorpress with hipbridge @ 21×1 4-5reps 3set

B1. 10 month position shoulder press @ 20×1 4-5reps 4set

B2. KB pendaly row @ 31×1 4-5 reps 4set

C. Alt. plank salute 4-5reps/ arm 3 set