Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
OverHead Squat or Snatch Balance you choose
5 sets of 3
C.
Every 4 minutes, for 24 minutes (6 sets):
In 3 minutes
Row 250 Meter
10 Burpee Box Jump-Overs (24″/20″)
Max Strict Ring Dips
