Strength: Strict Pull Ups 5×5/3reps (male/female) and Shoulder Press 5x3reps @ 80-85% of 1RM. Set the clock to 10mins, alternate EMOM the strict pull ups and the shoulder press. Ex: clock starts at zero, I do 3 pull ups, then at 1min I do 3 shoulder press. Use racks and share stations.
6 Ring Rows
8 Push Jerk (50kg/35kg) please do not dump the weight.
10 Push Ups
*scale weight as needed. again, if you are working on strict push ups and you can do a few, just not 50, then scale the reps down to 5. get all 25 with great technique!