Shoulder Press (LIGHT 5 X 5)

Start light with these and use them as a warm up.

Shoulder Press (Heavy 5 x 3)

These sets should now be heavy!  Add weight if you are successful to find the heaviest triple you can get for the day.

Rest as needed between sets.

The strict shoulder press is a press overhead without using the legs or hips to assist the upper body.  You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front.  Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP!  Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees.  Just no assist from that dip to help the next rep.

EMOM 10
(Every Minute on the Minute for 10 Min)

Even Minutes: 3-5 Strict Weighted Pull Ups
Odd Minutes: 40 Seconds Heavy Object Hold

See below for options.

Score is weight for hold. Note how you did pull ups in comments.So you will end up doing 5 sets of each.

Options for the pull ups are strict weighted with a dumbbell between the legs or something like that.  It can also be with a weight vest or whatever you can make work.  All of the way down - all of the way up!

You may also do just regular strict pull ups 3-5 reps with no weight.  You may also do banded or even a jump and slow lower.  Or even a slow lower ring row!

Find something that is difficult for 3-5 reps and do that!

For the heavy object hold you will grab a heavy sandbag, dball, a couple plates - or something and basically bear hug it at the chest for 40 seconds.

If you don't have something heavy enough you may also hold the front rack position with heavy weight on the shoulders.  This weight should be something close to your 1 rep max front squat if you know that.  Heavy.