A) Every 3:00 for 5 sets:
3 strict press + 3 push press (one unbroken set from the rack)
8 controlled ring rows
*Start at a moderate weight. Build to a heavy triple strict press by end of 5 sets.
B) Every 3 minutes for 5 rounds:
4 touch and go deadlifts (275+/185+)
8 kb/db goblet forward/reverse lunges