Bench and ropes

chins 10 x 3 sets

Floor Press
bar x 10
135 x 10
185 x 10
225 x 5
275 x 5
320 x 5 x 3 sets
Close grip floor press
275 x 6
225 x 10
185 x 10
135 x 15

BW prone rows x 10 x 6 sets
Bw + 40 prone rows x 6 x 4 sets

Arms only rope climb x 1
Yup I couldn’t resist to see if I could and yes even fat gorillas can climb ropes, going down sucked but up wasn’t bad

I hadn't tried in years since I was a little guy, I couldn't resist. It wasnt that hard used arms only no legs up was pretty easy down wasnt so fun but not bad LOL