Main work: 5/3/1 to a PR set at the top with an axle. Then do a first set last set for a PR set with a log. All sets supersetted with weighted chins, working up to a topset of 5, 3 or 1 rep depending on the week (chins done before the press).
Supplemental/Assistance work: 6 rounds of the following giant set: (odd sets) Strict press for sets of 10, bodyewight dips to failure, DB lateral raise sets 10-15, band pull aparts for sets of 15, (even sets) behind the neck press for sets of 10, bodyweight dips to failure, DB lateral raise sets of 10-15, band pull aparts for sets of 15
Finisher: Weighted dip stripset w/25s loaded on a loading pin (start with 5 25s, go to failure, then 4 25s, 3 25s, 2 25s, 1 25, bodyweight, no rest between sets)
Conditioning: “Strongman Fran”, using a 100lb log, push presses and strict chins. 21 reps, then 15, then 9