4 Weighted Pullups. Build up to heaviest set of 4. Use bodyweight or negatives to scale if you are not able to perform at least 5 strict pullups.

Negative Pullups- https://youtu.be/EkpJkHpJXmM

5 Bench Press. Build to heaviest set of 5. Try to go heavier than last week. Rest 2 minutes between sets.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

To learn more about Coffland click here
 

Scale for Bar Muscle Ups with 5 Chest to Bar Pull-ups or 2 Jumping Bar Muscle Ups.