Warm up
5 Minutes Rowing then
3 rounds
5 pull ups
10 push ups
15 squats
*** you can do the strength first, or the wod first
Strength
Bench press and curls.. superset.. yes curls
5 sets of 5 bench
In between your sets of bench do alternating dumbbell curls as heavy as possible. 5 sets of 16 (8 each arm)

Wod-all cardio
Run 5k or
Row 5k or
Bike max cals in 30 minutes.