A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 7-minute running clock, complete:
500 Meter Row
immediately followed by…
As many rounds and reps as possible of:
10 Single-Arm Presses (5 each arm @ 55/35 lbs)
10 Box Jump-Overs