Strength 

4 Sets:
Single Arm Press DB/KB x 8-10 reps each arm
Rest 1 Min
Deadlift x 6 reps
Rest 1 Min

WOD

4 ROUNDS FOR TIME:
20 Walking Lunges (Kbs in Farmer Carry)
15 Toes to Bar

M|Fit

EVERY 4 MINUTES FOR 16 MINUTE COMPLETE:

200m Run
25 Kettlebell Deadlifts (Heavy)
25 Sit-ups