Buy In: Remove sleeves- see it's called "Sleeve-less Friday", so removing your sleeves is kind of necessary. Find NickiBo. 100 Double Unders. One set max-rep dead hang pull ups (hands facing out). Skin the cat x 5. (if you can't skin the cat, use a spotter to gain an upside down hanging position).
Bench Press 5-5-3-3-1-1-1-1-1
Then- single arm kettlebell press 3 reps/side x 3
weighted chins 3x3
muscle ups 3x failure. Sub= 15 pullups/15 dips