Bench Press 5X5@80%
(Rest 3minutes between sets)
STOH (shoulder to overhead)
Work on creating a solid rack position, keeping elbows high and the bar on the shoulders.
Next, focus on the overhead position, keeping the bar close when moving from shoulders to overhead.
Keep a solid hollow body position on the rig, active shoulders and no kicking of the legs or arching of the neck to get the chin over the bar.
For quality not speed!
Pick a weight that you can go unbroken on the STOH but if you misjudge this break you reps before your technique! Keep the pull-ups slow and controlled breaking when needed.