STRENGTH
3 Sets Each Side Of:
8 Windmills
8 Turkish Get-ups
8 Z-Press

Use a KB of same (light-moderate) weight throughout each set, no rest between sets (your rest is when you hit the other arm)

METCON
Partner WOD

20 Rounds For Time:

Partner 1:
12 Double KB/DB Push Press (16/12)(15/10)
10m Double KB/DB Walking Lunges
(2 Laps Of 5m)

Partner 2:
6 Burpees

Goal: 20:00
Time Cap: 25:00

RX+
16 Push Presses
8 Burpees

SCALED
10 Push Presses
5 Burpees