Strength:
Press 4 x 5 at medium weight
30 sec superman between each set

Metcon: EMOM 16 min
1) 16 DB Push Press (8 each) 22.5\15
2) 10 Burpee
3) 16 DB Snatch (alternating)
3) 10 Burpees

Scaled: EMOM 16 min
1) 12 DB Push Press
2) 8 Burpee
3) 12 DB Snatch (alternating)
3) 8 Burpees