Strength:

10-10-10 overhead lunges
4-4-4 bench press 

WOD:

50 double unders, 25 kettlebell swings (53/35)
40 double unders, 20 kettlebell swings (53/35)
30 double unders ,15 kettlebell swings (53/35)
20 double unders, 10 kettlebell swings (53/35)
10 double unders, 5 kettlebell swings (53/35)