Specialty Bench Press 5×3-Put a spin on a bench press. Use the new camber barbell, weight releasers, chains, bands, etc
Between sets work on single leg good morning or active pigeon
Recline Row 3-5x Athletes that can work their feet on a box while rowing, try to pull the rings as low on the torso as possible. Strive for contact of the rings on the torso. This is a good progression to work on strength for the bar muscle-up.
Strict Handstand Push-up 3-5x If strict is not challenging enough add a deficit.
5 sets-Between work straddle-up or Jefferson curl
Cycle through tabata of hollow hold, arch body hold, side plank left then right. Work a total of 32 intervals.