Here is another great blog post on the Chief's Blog about Efficiency.
Strength
10-8-6-8-10 Bent Over Row
WOD
20 min AMRAP
1 Power Clean
2 Front Squats
1 Jerk
10 V-ups (20/12kg Kettlebells)
*Load your bar with 70% of your max Jerk
REC
3 min AMRAP - Double Unders