BP, establish a new 1RM within three attempts.
Less that 6 months continue 3×5 progression
Dips 3x failure
Then
4 rounds for time and max reps of:
Run 400m
Max unbroken pushups
Advanced
4 rounds for time and max reps of:
400m run
HSPU/ring pushups
*alternate HSPU and ring pushups each round.