A: Continue Russian Pull Up Program from previous 3 weeks.
Try to add one more rep. Sets of 4-8 reps, adjust weight/difficult if more than 4x8
B: Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top.
90s Min ME Cal on a Rower
90s ME Push Ups
90s ME Rope Climb or Ring Rows. (1 Rope climb = 15 rings rows, 2 rope climbs = 30 rings rows etc.)
90s ME Slamballs
90s ME Burpees