Strength:-
3 x 8-12 Single arm rows
3 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
50 Box Jumps / Step ups
50 DB Thrusters
50 Back Extensions
50 Burpees
50 Kettlebell / DB Swings
50 Alternate Lunges
50 Single arm DB / KB Push Press
50 Tuck in’s (knees to chest)
50 Squat Jumps
50 Double Unders / Jumping Jacks