A.  Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps (Go as heavy as possible!)

B.  Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps  (Go as heavy as possible!)

C. Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 85-90% of 1-RM C&J

D. For time:

Fitness
30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups

Performance:
40 Calories of Assault Bike
40 Burpee Pullups