Strength

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest

SUPERSET 3 rounds (Rest 45-60 sec)

B1) Double Arm Kettlebell or Dumbbell Overhead Carry 2 lengths

B2) Double Arm Farmers Carry 2 lengths

WOD

AMRAP 15 

15 V-Snaps
15 Box Jump Overs
15 BB/DB Push Jerks