Strength/Skill 

4 sets KB Flow
5 each arm - KB Hang Power Cleans, rest 30 sec
5 each leg - Single Arm Alt. Reverse Lunge, rest 30 sec
5 each arm - Single Arm KB Push Press, rest 30 sec

WOD 

20 min AMRAP
Row 1k/Bike 25 Cal/Run 800m
100M Farmer's Carry
30 Sit Ups
30 Step Ups [alternating]
All levels 20" box