First say to yourself what you would be;and then do what you have to do. Epictetus

Strength: Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Supine Ring Row x 8-12 reps @ 2111 (get as horizontal as possible) Rest 90 seconds;

WOD: Six sets for max reps of: 30 seconds of Push Press 30 seconds of Rest 30 seconds of Kettlebell Swings 30 seconds of Rest (The weight is up to you here - I'd suggest 95#/65#  and 24k/16k)