Strength:
Dumbbell complex:
6 sets, go as heavy as you can without breaking a set.
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Push Press
Use two dumbbells and work your weight up.

Metcon:
AMRAP in 12min:
10 Box Jumps
6 Toes-to-bar
3 Ring Muscle-ups