Essentials:
A.
Two sets for quality, not time, of:
Side Plank x 30 seconds each side
Hollow Body and Super Man x 60 seconds each side

B.
Every minute, on the minute, for 10 minutes:
Single arm DB Shoulder Press x 5 rep each arm; Tempo 30×1
Build over the course of the 10 minutes

C.
Pick up immediately after your 10th minute of DB shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
DB Push Press x 5 reps
Both arms at the same time
Build over the course of the 10 minutes

D.
Three sets for times:
500m Row
Bar Bell Shoulder to Overhead x 25 reps
Rest 3 minutes

Fitness:
A.
Two sets for quality, not time, of:
Hand Stand Hold x 60 seconds
Hollow Body and Super Man x 60 seconds each side

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 3 reps
Build over the course of the 10 minutes to today’s heaviest triple.

D.
Three sets for times:
500m Row
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Performance:
A.
Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Chinese Plank x 60 seconds each side

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.

D.
Four sets for times:
AirDyne 75 Calories
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes