Strength:
Bent over row 8-8-8-8
Add weight each set

Metcon: 4 rounds for time
15 Burpee
20 Push up
25 Wall ball 20/14
30 Russian kettlebell swing 24/16

Scaled:
Metcon: 4 rounds for time
10 Burpee
15 Push up
18 Wall ball 6/4
22 Russian kettlebell swing 16/12