Quick yet effective workout:
Push Ups on the Rings
3 sets x 10 reps 1 minute rest
Weighted Pull Ups
24kg x 3, 28kg x 3, 32kg x 2, 40kg x 1
KB Single Arm Clean and Press
28kg x 3 (L+R), 24kg x 5(L+R), 20kg x 5 (L + R)
Short and sweet. Felt great to lift some load on the pull ups. I have been doing bodyweight pull ups for too long. need to get back to some loading.