Strength-
Bench press- 3,3,3,3,3+Superset with max strict pull ups in between (sub max time hang above the bar, or max ring rows

Wod 14 minutes
1000 Meter Row buy in- with remaining time do this Amrap
6 cleans 185/135 (this clean weight should be pretty close to a touch and go weight.. or very very very fast singles)
12 Push ups.