Wednesday

Push press – 3 rep Max (warm up and take 3-5 sets to find max)

4min rest, then:

3 fast sets (no pacing):
10 DB push press (pick a challenging weight)
15 pull-ups
2 min rest b/t sets

The center panel on the picture above holds the secrets to the push press.  Maintain lumbar curve, vertical torso, pressing from the heels, launching bar off shoulders/upper chest.