Strength

6 sets
5 Close grip bench press @ 60%
5 Strict Chest to bar pull-ups

Getting back to some loading. This should be easier.
For time:

50 Push-ups
30 Cal Machine
150 Double unders
30 Burpees
50 Toes to bar
150 Shuttle runs

A chipper that uses a blend of body weight and monostructural movements sticking to an upperbody loading plan to counter yesterdays post chain response. Any lower body usage is intended to flush out our muscle soreness. Today is a great day to develop upper body gymnastics base strength as well as actively recover from yesterday.
Aerobic Conditioning

3 rounds:

50 Cal Bike
3min rest
Post Chain Accessory

5 x 8 Reverse Hypers