STRENGTH:
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 60 sec. between sets

METCON:
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (32/24 kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters or Row 500 meters
Station 4 – 20 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups