Bench press + plyo push ups
5 x every 4 min
75% of 3 RM
3+3

Goal & Intensity:
-Build upper‑body maximal strength on the bench and convert it into explosive bodyweight power. Handstand work primes the shoulders and stabilisers for pressing.
-Each round couples a heavy, controlled lift with a fast push‑up, taxing chest, shoulders, and triceps in two distinct ways. The four‑minute clock provides enough recovery to keep power output consistent.
-Lock in solid leg drive and scapular position on the bench so your push‑ups stay sharp and form does not break down.
-RPE: 7–8
Training Area & Benefit: Strength and explosiveness; pairing heavy presses with plyometric work trains muscles to produce force quickly, a skill that translates to Olympic lifts and gymnastic movements in CrossFit.