-The routine you posted is not a Wendler Program. The assistance work is supposed to carry over to the main lift. You have zero pressing accessory movements, and too many pulling movements. More exercises =/= better or faster gains.
-Contrary to what you said, you have NO upper back work. Rows, chins, and LAT pulls are primarily LAT exercises. Face pulls, high rows, and band pull aparts used to strengthen the upper back.
-It may not even be in your best interest to do intervals. I don’t know how large you are, but if you have difficulty doing pushups and basic conditioning, sprints may not be the safest (and definitely not necessary) way to get in shape. Steady state or other GPP will work just as well until you build a higher work capacity.
-Focus one goal at a time, you seem to be all over the place. I feel the best advice for is always simply “read more, post less.”[/quote]
Did you read on after the Wendler cycle I posted?