A.
Every 2:30, for 15 minutes (6 sets) of: Push Press x 4 reps @ 11X2
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.
B.
Three rounds for time of:
20 Pistols Squat
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Time Cap: 16 min