Strength

4 Rounds

 10 Bulgarian Split Squats per leg
 10 Single Arm Tricep Extensions
 10 Dumbbell Floor Presses
 * All movements with 3s negative

WOD

4 Rounds for Time

 7 Single Arm Thursters (20/15 kg) *
 8 Toes-to-Bar
 * must do all 7 on one side switch next round