Shoulder Press + RDL 5-5-5-5-5 & Weighted Pull-ups (chest to bar) 5-5-5-5-5, followed by:
Every 90 seconds for 5 rounds do: 5 Push Presses (at max load from Press) & 5 Strict Pull-ups (tuck L or L-sit if possible), then
With a continously running clock do:
1 Swing on the 1st minute (55/35)
2 Swings on the 2nd minute
3 Swings on the 3rd minute...4...5...
Fraction sets if necessary. Continue as long as possible.
Begin each minute with 7 Sit-ups.
For Rx+ use more weight & do V-ups.
Post loads & scores to comments.