Strength

Build up to a 12RM press

Accessory

Newbie: 3 sets of 10 beginner pull ups
Novice: 3 sets of 10-30 sec chin over bar hold
Intermediate: 3 sets of 5 eccentric pull ups
Advanced: 3 sets of 5 pull ups

Workout

5-8 rounds

1 box jump
2 ball slams
5 KB snatch each arm

60 sec rest