Bench press 5-5-5-5-5 @80-85%
Pull ups 3-3-3-3-3 or 5-5-5-5-5 strict pull-ups (weighted if possible)
Warm up both bench and pull ups before starting so that after each set of 5 benches you go immediately to your strict/weighted pull-ups, then rest about two minutes before starting the next set of bench and pull-ups. Also, for each pull up to count, you must hold a two count with your chin clearly over the bar with your neck in a neutral position. Have fun!!!