A. Find your 1 rep max strict press (also called shoulder press).
B. Push jerk – 3×3 at the same weight as A.
C. For time:
Row 500 m
3 rounds of:
10 pistols per side (substitute weighted lunges if needed)
15 push-ups (scale up to all clapping push-ups, or some clapping push-ups, e.g. 5 clapping, 10 regular)
20 knees-to-elbows
Then: Row 500 m. (i.e. Row only once at the beginning, and once at the end of the workout.)