Stregnth
Rotate Every 2 Minutes For 26 Minutes

A: Bench Press
8 Reps of 60-70% of 1RM
5 Seconds L-Sit x 3 rest as needed between sets.

B: Weighted Goodmorning
2 x 6 @ 95/75/55
Then Practice DuBs (or practice DuBs in between sets)

C: HSPU Drills/Practice
IF you have HSPU complete 6
Then
4 Regular Push-up
4 Explosive Push-up (hands of the ground on the extension)
4 Under The Fence Push-up

These are not MetCons:
Make Every Repetition Count
Full Range Of Motion