STRENGTH Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 95+% CONDITIONING 21-15-9 Strict Handstand Push-Ups Ring Dips Push-Ups Bonus work: Every minute, on the minute, for 9 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45s Plank