Strength: 

Every 3 mins x 4 Sets

8 Seated Single Arm DB Press each

12-15 Band Pull Aparts

1:00 max Double Unders (stop at 50)

Metcon:

EMOTM X 15 Mins

1) 10-15 Wallballs

2) 12 Alt. DB Snatches

3) Row 15/12 Cals

–Choose Weights/Reps that allow you to finish the work in 40 secs or less