For this 12 week interval, 
It’s high pulls, wide grip chest press (tempo), push-ups (10reps each, 4 sets)
lawn mower row (each sides), neutral grip chest press (tempo) (10 reps each, 4 sets)
renegade row, bent over row, wide grip chest press (8 reps each, 4 sets)
I do this twice. 30mins x2 

 Nice!!!