Speed Floor Press; Pull-Ups, Front Squat, Push Press

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)