“You only live once – but if you work it right, once is enough.” – Joe E. Lewis

CrossFit Performance
Strength
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Conditioning
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups

Bonus Work
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

CrossFit Fitness/Basics

A. Every Minute on the Minute, for 8 minutes
Strict Shoulder Press x3 (start small, increase weight each set with good form)

B. Complete as many rounds and reps as possible in 6 minutes of:
6 KB Goblet Squats
6 Hand-Release Push-Ups