Part 1. (15 minutes)

Shoulder Press 1×3 at 70% 1RM
Shoulder Press 1×3 at 80% 1RM
Shoulder Press 1×3 at 90% 1RM

Rest as needed between sets.

Part 2. (8 minutes)

In 8 mins do:
Row, 1000 m
then in the remaining time,
AMRAP of:
3 Wall Walks
3 Pull Up (L)s
3 Pistols

Part 3.

For time: 100 ABMAT Sit-ups