Strength

A) Kettlebell Suitcase Deadlift
3 sets x 10 reps

Superset (3 Rounds)
B1) Glute Thrust x 8 with a 5 second hold at the top
B2) Pank x 30 seconds

WOD

For Time:

30 Calorie Row

Then
21-15-9
Box Jumps
Pull Ups

Then
20 Burpees