3x
250m row
20s. hollow rock
10 ring row
5 push up

5 sets of
press
1:30 rest
c2b
1:30 rest
see reps below

Strict Press 6-5-4-3-2
using heaviest weight per set
Weighted Strict chest-to-bar-Pull-up 6-5-4-3-2
using heaviest weight per set

Complete the strict press reps at 65-70-75-80-85% 1RM. Aiming to finish the weighted pull-ups as close to your 1 rep max as possible