A.
Every minute on the minute for 10 minutes:
Shoulder Press
1x1x55%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%
1x1x95+%
1x1x95+%

B.
For time:
Run, Row or Ski 1000m

Rest until the clock strikes 8:00, then…

30-20-10 reps for time of:
115/95 pound Push Press
Chest-to-bar Pull-ups

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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