first 7 reps should be heavier but doable for seven, then add load to make 4 reps or failure, then unload to the original weight for another 7 reps. First set can be lighter then the 2nd set.
3 bar muscle ups or C2B pull ups
14 single leg RDL with 52/35 KB (total)
200m run- fence and back
*New bar muscle up progression