Lots of volume here, so it’s OK if there is some big variation between your best and worst sets. Also, you don’t have to hit your heaviest set on the last one – if you can’t go up, go down and make sure you get the full volume of OHS.
Push Press: 3-3-3-3-3
Think H-E-A-V-Y. Unlike some of the other sets this week, this should be at or near a max triple for you on each set.
Weighted Pull Ups: 3-3-3-3-3
Superset these with the push press. Feel free to mix-grip if that can get you a few extra pounds.
5 strict HSPU
10 pull ups
15 kb swings (53/35)
20 walking lunges w/kb (hold however you want)
This should be a long, slow burner. 18 min is a long workout, so ease into this one and just pace it as necessary.