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
3-4 unbroken sets
10 Power clean & jerk
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken