Strength:

3 rounds for Quality:
3/3 Turkish Get Ups
10/10 Tempo Bulgarian Split Squat

Metcon:

For Time:
40 Goblet Walking Lunges (53/35)
into, 4 Rounds of:
20/15 Bike Calories or 30/20 Row Calories
15 Burpees to Target * 6″ above standing height
into:
40 Goblet Walking Lunges