Strength:
4 Sets:
12/12 Single-arm Bentover Rows
12/12 Single-arm Overhead Squats (scale to overhead splitsquats/lunges if needed)
AMRAP Pushups
*Rest 2:30

Metcon:
AMRAP in 20min of:
10-20-30-40...
Double Unders
Situps
Mountain Climbers