A.
Five sets of:
Barbell Shoulder Press x 6-8 reps
Rest 45 seconds
Single-Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Seated DB Presses
6 Box Dips
9 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45s Plank Hold