Strength

Push Press 5×3

WOD

5 Rounds For Time 

1 Minute on Each Station
1 Minute Rest Between Rounds

Alternating Dumbbell Snatch 40/30lbs (Rep is complete when both ends of the dumbbell are placed on the ground)
Row For Calories
OH Lunges 45/25lbs

Off Ramp

3-5 Rounds with the same movements scaling appropriately.