Buy In: Salute the flag, remove your sleeves, high five a trainer, hit a front double biceps pose. Grab a band and do 10 reps- band shoulder complex, no money drill and band pull aparts.
Bench Press 5 sets of 5. Use the same weight for all 5 sets. Shoot for 80-85%
Accessory Work: Get some time in working on things like handstands, handstand push ups or walks, muscle ups or kipping pullups or double unders etc.