3×5 Heavy bench
3-5 Minutes Rest
5 Plyo Pushups for Height
2-3 mins rest
Pick a weight that is relatively heavy that you can still push up quite quickly without any sticking points. You may be looking at something above/below 70% of your 1rm.
Give yourself enough rest to be able to repeat the sae explosive efforts on both parts of this workout.
The goal is speed o the bench and height in the pushups so take closer to the top end range of the rest if you need to, to achieve this.