Strength:-
5 x 8-12 DB / KB or Barbell Z Press

Metcon:-
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps