Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Core:
Speed Bench: 9×3@231.5/105 + blues
Bench: 3@341.7/155, 352.7/160, 363.8/165, 374.8/170, 374.8/170
Ascending Boards(chest-4board): 125/56.7/5reps
Chin Ups: 6×2
I got the first rep on the four board, then rested for 30 seconds and got the last four reps.