For strength, do three heavy sets of 3 shoulder presses, increasing the weight across sets. Warm-up sets are assumed. For the metcon, don’t be fooled by the 21, 15, 9 rep scheme – this is an AMRAP. If you cannot do clapping push-ups, try pushing yourself off the ground even an inch. If you are scaling push-ups to an elevated surface (box, bar, bench, etc), do not push off or clap.

Strength

Shoulder Press
3, 3, 3

Conditioning

AMRAP in 12 minutes:
21 KB swings, 55/35#
15 V-ups
9 clapping push-ups