Shoulder Press!

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar