Start off today with max effort bench press. Work up to a heavy single on the bench. Take as many sets as you would like.
Rest 5-10 minutes and then perform 4 rounds for time of the following:
8 power cleans
8 pull ups
(Sub 1 dead lift and one box jump for rep of power cleans if necessary). Scale weights on power cleans as necessary.
Good luck and post results to comments!! Good luck!!