Buy In:12 reps: PVC Shoulder complex, band pull aparts, band face pulls, dumbbell external rotations.
Bench Press 1x8,2x5,3x3
In circuit fashion for quality, not time- 3 sets of 5 reps:
Dips (weighted, if possible)
Chins (weighted, if possible)
Muscle-ups (sub practice reps from the floor or use bands if necessary)
For those competing, the rest of the week looks like this: Wednesday- light, fast bodyweight type met-con, Thursday similar, Friday will be a 30 rep barbell day that will not impair your Saturday output.