6 rounds of:
4 Bench press @ 75% of 1RM
4 Chin-up/ Weighted chin-up
1 minute rest
If bench press set requires interruption, make as minor a weight adjustment as needed to perform the next uninterrupted. Start with the most challenging chin-up weight/ variation possible, and only scale if position breaks.
Then, quickly:
150 revolutions Airdyne
50 Jumping pull-up
25 Dip
Focus on breathing, and start and stay in excellent positions- Do not sacrifice range of motion for speed. If rest is needed keep it short and specific- No rest during Airdyne round.