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)