Buy In: 3x12 reps Band work- face pulls, pull aparts. Band shoulder mobility per the pressing mobility poster. 5 minutes.
Skill work: Muscle ups. No matter where you are in your journey, work to improve. If you can't kip, start there. If you can kip but can't consistently hit chest to bar pullups, start there. If you can't kip your dip, work on that. Take this time to make progress. Expect to get out what you put into it. 12-15 minutes
Bench Press: Progressively heavier sets of two. Keep your butt on the bench. Practice following directions.