A. Press – 5×4@80%, then 2×10@60-65%.
B. For 10 rounds, every 45 seconds:
3 strict pull-ups (scale the reps, or modify to a challenging pulling variation).
Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and getting high at the top. If you start off at 3 reps and can’t maintain good form, scale the reps to do so.
C. 10 laps suitcase carry (heavy). Every time you set the weight down, do 3-5 pistols per leg OR 6-10 jump squats. However, do not use this as an excuse to use a lighter weight so that you don’t have to set the weight down.