Push and pull, & HEAVY. Once working up in loading so you have it just right… you’ll strict press as many as you can, then supplement to finish that set of 10 with push press. You will likely have to add a push press or 2 with each round.

One round of Push Pull every 10 minutes
Press (from the ground)
10, 10, 10, 10
Work up to a load, get max reps each set strict press then finish with push press
Use the same load for all 4 sets
Rest 4 minutes
-then-
Weighted, eccentric loaded pull ups- 10 second lower each rep
3, 3, 3, 3
Work up to a max load, then use the same load for all 4 sets
Rest 4 minutes