Warmup:

Active Stretching, 25 pushups, 15 pullups, warm up to 10RM for incline bench press

Strength:

Explosive Incline Bench Press 5 sets of 10 @ 70% of 10RM superset with 10 inverse row and 1min of jump rope

High Intensity:

5 rounds, as fast as you can, 10 explosive pushup...