Strict Press!

Weightlifting

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

Strict Press x 6 reps  

*Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

Metcon

Every 90 seconds, for 15 minutes (10 sets):

5 Dumbbell Push Presses (50/35 lbs)

10 Burpees Over Dumbbell