A. 9x3 Push presses @ 45-60% (Concentrate on the bar speed and lock-out on the top).

 

B. 5x5 Strict pull-ups (use weight if needed)

 

C. 21-15-9

Wall ball shots 14/20 lbs

Pull-ups

    Work 45 sec. / rest 45 sec. until all the reps are completed.