A) In 15:00, work up to your heaviest press weight, completing:
5 Strict Press (increasing)
20 Russian Twists (with dumbbell)

B) 3 rounds, for time, of:
30 Russian KB Swings (70/53)
25 Push Press (75-95/55-65)
20 Calories
15 Toes-To-Bar or OH Weighted Sit-Ups

18:00 Time Cap