Part A

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Part B

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

Part C

For time: 40/30 Calories of Assault Bike / Ski / Row

40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)