Strength:

  1. Speed Floor Press 9×3 every :60 using 65% of 3RM
    1. 1 count pause at top
    2. change grip every 3 sets
    3. 10-15 slow and controlled banded pull-aparts after every set

Then:

Every 4:00 x 5 of:

10 pull ups

10 front squats (135,95)

10 push press (135,95)