Today’s workout is a classic push-pull combination and a good old-fashioned pump session. The movement pairing should create minimal interference, allowing you to transition smoothly from one exercise to the next. Choose a bench press load that lets you complete your reps in no more than 2 sets. That said, if you do not have a spotter, do not push to failure on any set. Be smart and rerack the barbell as needed. Aim to complete the chest-to-bar pull-ups in 1-2 sets. Advanced athletes who can maintain unbroken kipping chest-to-bar pull-ups and finish within the intended time domain may opt for strict chest-to-bar pull-ups instead.

For time:
10 bench presses
5 chest-to-bar pull-ups
9 bench presses
5 chest-to-bar pull-ups
8 bench presses
4 chest-to-bar pull-ups
7 bench presses
4 chest-to-bar pull-ups
6 bench presses
3 chest-to-bar pull-ups
5 bench presses
3 chest-to-bar pull-ups
4 bench presses
2 chest-to-bar pull-ups
3 bench presses
2 chest-to-bar pull-ups
2 bench presses
1 chest-to-bar pull-up
1 bench press
1 chest-to-bar pull-up

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

The Bench Press
The Kipping Chest-to-Bar Pull-Up
The Ring Row