3 Rounds of:

10 Single leg RDL L/R
10 Single arm KB row L/R
10 Walking lunges
10 Good mornings

Every minute on the minute for 8 minutes:

2 Strict shoulder press

3 Rounds - every 2 minutes:

5 Strict shoulder press

21/15/9 reps of:

Pike push ups
Dips
Stability ball push ups