Weightlifting:
Clean and Jerk 5×1 @ 83%
Then EMOM for 15 minutes:
First minute: Back squat x3 (go heavier than last week)
Second minute: Strict Pull up (max reps) [NO kipping at all]
Third minute: Push ups at 35% of max
Go for perfection in movement.
Post loads and total strict pull ups to the Zen.