Strength

Strict press
Set 1 : 6 reps @21×1
Set 2 : 5 reps
Set 3 : 4 reps
*5 weighted pull up / strict pull up after each set

Rest :60-:90

Floor press
Set 1 : 12 reps @21×1
Set 2 : 10 reps
Set 3 : 8 reps
10 supinated bent over row after each set

Rest :60-:90

Conditioning:

10-9-8-…1
Toes to ring
Devils press 22.5/15kg