Strength:
Push press 5×5
Strict pull ups 5×5+ add weight if easy over.6 reps
Then 3 rounds of max set push ups (normal, diamond, clap, deficit) rest at least a minute between sets
Barbell cycling:-
2-3 unbroken sets
10 Push Jerks
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
rest 2 mins
2-3 unbroken sets
10 Thrusters
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken