STRENGTH
A) Bench Press 5×5
B) Bent over Row 5×3

METCON
For time:
20 Burpees
40 Kb Swing (53/35#)
60 Double unders
15 Burpees
30 Kb Swing
45 Double unders
10 Burpees
20 Kb swing
30 Double unders
5 Burpees