Strength:
Single-arm Bent-over Rows
20-15-15-10-10 (each arm)

*10-20 Diamond Pushups after each set

Metcon:
For time:
25 Burpee Broad Jumps
Then:
150 Deadlifts
100 Hang Power Cleans
50 Shoulder to overhead
Then: 25 Burpee Broad Jumps

*split deadlifts/hpc/s2oh as you wish
*use a kb/db/barbell/backpack