Begin with a thorough warm-up, including shoulder and hip mobility exercises. For strict presses, use a weight that allows for good form and full range of motion. If necessary, reduce the weight to maintain proper technique. In push presses and push jerks, focus on using your legs to drive the weight overhead. Keep your core tight and maintain good form throughout the movement. For handstand push-ups, aim for a full range of motion and controlled descent. Modify with pike push-ups or regular push-ups if necessary. In push-ups, maintain a strong plank position and aim for full range of motion. This workout is a challenging test of upper body strength and endurance. Pace yourself throughout the rounds and focus on maintaining good form. Finish with a cooldown involving stretching, particularly focusing on the shoulders and chest.