Push Press (3-3-3-3-3)
climb to a heavy set of 3
Back Rack Lunge (10-10-10-10-10)
25-30% of 1RM back squat. 10 reps each set, alternate legs. You can take these from a squat rack. Step backwards, not forward.
Pull-ups (4x ME)
Strict pull-ups, banded if needed. If you haven’t progressed to pull-ups yet work on strict ring rows.