Warm up
20 push ups
50 Jumping jacks
3 Minutes run
50 jumping jack
20 Push ups

Barbell or dumbbell strength-
5 sets of strict presses- Weight and reps will depend on what weights you have on hand. Do five sets of presses to failure. Even with a single dumbbell you should be able to work to failure pretty quickly with strict presses.

Wod-
2 rounds for time: 20 minute cap
12 Burpees
12 DB Thrusters (6 each side) or barbell thrusters 95/65
12 Burpees
12 Power Snatch (6 each side) or barbell snatches 95/65
12 Burpees
12 Push Jerks (6 each side) or barbell push jerks 95/65
12 Burpees
12 Squat Cleans (6 each side) 95/65
12 Burpees
12 Overhead walking lunges no weight or weights