Strength:

Alternating sets of:
Overhead ball slams 4-4-4-4
Russian twists (with kettlebell) 4 sets of 10 per side

WOD:

3X
Bike 9 calories
Max rep unbroken push ups (full range of motion!)
50 lunge steps (walking or in place, not jumping)
Rest 2:00

Record time and # of push ups