superset set with Chin-Ups "Cluster" 3Sets
Rest :25 between sets so 5 rest 25 sec then 3 rest 25 sec etc and 2:00 between rounds." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform quality reps each cluster.
This involves doing multiple challenging but submaximal effort sets. The key is to push just shy of muscular failure and not beyond it.
10 Push Press 42.5/30kg