Buy In: Row 500 meters. 15 Reps: Goblet Squat (25/44), Toes to bar, Glute ham sit-ups, PVC OHS, KB good mornings (hold the kb to chest- hinge forward, loading posterior chain slowly and stand up with a strong decisive contraction of the posterior chain) Weighted hip bridges (95/135)
Squat 3 sets at 75% same as with bench- shoot for more reps than you recorded last squatting session. 6-8 reps/set is good progress
5 sets kipping pullups for reps. Rest as needed. Consider this a great opportunity to practice kipping.