STRENGTH:
Shoulder Press

Every 3 minutes for 6 minutes:
10 Shoulder Press @ 40-50% of 1-RM SP

immediately followed by. . .

Every 3 minutes for 6 minutes:
8 Shoulder Press @ 50-60% of 1-RM SP

immediately followed by. . .

Every 3 minutes for 6 minutes:
6 Shoulder Press @ 60-70% of 1-RM SP

WOD:
EMOM for 21 minutes:

Minute 1: 18/12 Calorie Row
Minute 2: 15 Burpees Over Dumbbell
Minute 3: 20 Alt. DB Snatches (50/35 lbs)