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DE Upper
Speed Bench, 9×3 @ 60% (3×3 at wide, neutral, and close grip), 30-45 sec rest

Accessory
Choose 1:
5×5 Pull-Ups (weighted if necessary)
5×5 Muscle-Ups
5×5 Kettlebell or Dumbbell Single Arm Row

Conditioning
On The Minute for 12 Minutes
10 Push Press (60-70% 1RM)
5 Burpees

The push press should be unbroken, but heavy enough so that the last 1-2 reps of each round are difficult. Score is total completed rounds (max of 12).

(Optional) Burnout Accessory
Seated Band Rows 100 reps
Seated Upright Row 3×12-15