Strength:
3 Sets of the complex:
10 Single-arm Press (Right arm)
10 Overhead Lunges
10sec Overhead Hold
10 Single-arm Press (Left arm)
10 Overhead Lunges
10sec Overhead Hold
*scale reps as needed

Metcon:
For time:
50 Situps
50 Single-leg Deadlifts (25/25)
40 Situps
40 G2OH (db/kb/plate)
30 Situps
30 HSPU
20 Situps
20 Thrusters
10 Situps
10 Burpees