Warm up-
50 High knees
50 Butt kicks
25 Push ups
25 rows with barbell or dumbbell

Strength- Tempo Superset
Barbell or dumbbell 5 sets of 6 to 10 reps (going for failure) depending on how much weight you have of
Strict press, straight into bent over row (both movements make 1 set)
The tempo for both movement is 3 seconds up 2 second hold, 1 second down. See video below.

and the wod video is here

Wod Cindy at home version
20 minute Amrap
5 pull ups (or barbell or dumbbell row, single dumbbell do 3 each site
10 push ups
15 squats