Metcon:

3 Rounds
20 Push Press (75/55)
300m Row
-rest 3 minutes-
3 Rounds
15 Strict Press (75/55)
300m Row
-rest 3 minutes-
3 Rounds
10 Wall Facing Strict Handstand Push Ups
300m Row

3 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-

2 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Pushdown OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-

Optional Strength:

3 Sets:
14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)