Bench/Floor press 3 x 5-8

• Start 75-80 %
• Do 3 heavy sets
• after every work set do 5-8 Chin ups (weighted if possible)

”Death by”

• Shoulder to over head (50-60  % of 1 rm)

”EMOM” For as Long as Possible

• 1 Rep in the first minute
• 2 Rep in the second minute
• 3 Rep in the third minute
• etc.

Bar from the ground

You can use push jerk and push press