Strength 

Strict press

73% x 4, 78% for 3 x 3, 80% for 3 x 2, 83% for 2 x 1

Floor press

Work up to a heavy set of 8 and then reduce by 15% for 1 x 8 and then 1 x Max reps

Barbell Rows

3 x 10

Accessory 

6 rounds

8 DB Tricep extensions

15 Banded tricep pull downs

Gymnastics 

3 x Max false grip hold on the rings

10 x 1 Muscle Up negative, 5 second count to lower from the top of the Muscle Up

Conditioning 

Every 2 minutes for 20 minutes, 10 rounds

2 to 3 Strict Muscle Ups

20 Double Unders