Seated Barbell Press 

Seated barbell press
6 reps
30 sec rest
5-8 strict pull ups (weighted if possible)
90 sec rest
x 4 sets

For Quality

50 DU
1 legless Rop Climbs 15ft
3 strict Def HSPU (tough height)
5/3 RMU
2 min rest
x 3 sets

Sport EMOM

15 min EMOM
1st 40 sec row 85%
2nd 30 sec hang sqaut clean 135/95
3rd 30 sec burpee box jump 24/20