Strength 

4x 12 Seesaw Z Press (6 each arm)

METCON

EMOM 24, alternating:
Min 1) AAB 10-25 Calories (40 Sec @ 90% effort)
Min 2) 4-8 Strict Handstand Pushups/ 6-10 DB Strict press/ BB Strict Press
Min 3) Row 10-25 Calories (40 Sec @ 90% effort)
Min 4) 8-15 Toes-to-Bar/ Leg Raises/ Knee Raises