A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 2-4 reps @ 20X1
If you achieve 4 successful reps, increase the load in the next set.
B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.