A.
Every 2 minutes, for 14 minutes (7 sets):
Shoulder Press
1x5x50%
1x5x60%
1x5x70%
3x3x85-90%
1x10x55-65%

B.
Complete as many rounds as possible in 10 minutes of:
135/95 pound Push Press, 15 reps
24/20″ Box Jump, 12 reps
9 Chest-to-bar Pull-ups

Rest until the clock reaches 12:00, then…

For time:
Row or Ski 2500m

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