Buy In: Salute the flag. 12 reps: band pull aparts, band shoulder dislocations, band face pulls, DB flyes. Banded bully stretch (see MWOD poster).
For load.Partition as needed. Emphasize quality of movement.
50 KB Rows. Per side.
50 GHD Sit-ups
50 Pull ups (strict dead hangs. use a band if you need to, but be strict)
25 muscle ups or sub dips
20 reps bench press. heavy.
Prioritze work as you see fit. For example- If you're Chris Wang, you need to lay off the monkey swings and get your scrawny ass under a barbell and BENCH. (is that too harsh?)