Strength:-
5 x 10 Single leg RDL (each leg)
5 x 10 Single arm bicep curl (each arm)
Rest 1 min between sets

Metcon:-
For Time
100 Double Unders / 200 Single Unders
80 Snatch/40 Barbell Snatch
60 Air Squats
40 Pushups
20 Man Makers