Every 2:00 For 20 minutes (10 Sets):
5 Bench Press + 10-20 Abmat Sit-Ups
Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set.
Goal should be to have about 60 seconds of full recovery time.
B. Benchmark (Time)
30 Bar Muscle Ups
C. Accessory Work
Band Pull Aparts: 100 Not For Time
Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed.