Shoulder Press 3×5 @ 80%

then…

10 minute running or rowing time trial. Pick the option you least want to do.

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The scaling and substitution of workouts/movements is a daily occurrence in any CrossFit gym.  Scaling is where the difficulty of a workout is reduced typically by the reduction of weight, reps and time etc.  E.g. doing half the reps of Angie.  Substitution is where a workout/exercise is replaced by something that is more suitable either due to the difficulty/complexity of the movement or due to a member being injured.  E.g. rowing instead of running.

I have mixed emotions about the use of scaling and substitution.  On one side of the argument, scaling is a necessary tool to preserve safety, intensity and inclusiveness. However, on the other side of the argument people can get too used to scaling and over time assume that it is the only way – It gets to the point where it’s like the idea of being good at a single rep has been lost. 
There are a lot of movements/prescribed weights in CrossFit that most people can’t do when they walk in off the street and a lot of the time the quickest way to achieving success in these areas is to grit the teeth and put in the work. Be prepared to come last in that workout or to be cut off; this is not a failure, in fact you should be proud of yourself for showing such athletic maturity. This journey requires determination and resolve but believe me, it’s a satisfying one.
It’s almost a daily occurrence where I see someone walk into the gym with the determination to conquer a given movement.  They are happy to do whatever it takes before the workout starts, but slowly as everybody else around them runs out the door quicker or finishes the workout sooner a moment of weakness kicks in and they change their game plan. Just remember that no one ever got to ten muscle-ups without first being able to do one. Stick to your guns, it WILL happen.

The take away from all of this, is that while scaling and substitution are necessary and are here to stay, that it is not always the only way and if you’re prepared to make a few small sacrifices along the way, you might find that you get to the end goal quicker.