Strength:
EMOM for 12min:
1 - 3-6 Strict Deficit HSPU
2 - 20sec Hollow Hold

Metcon:
For time:
12-9-6-3
Thrusters (#50/35)
C2B Pullups

into:

12-9-6-3
Sumo Deadlift High Pulls (#60/40)
Burpees over the bar

Endurance:
4 Rounds for time:
Run 800m
50 Walking Lunges
30 V-Ups
120 Double Unders
30 Pushups
50 Mountain Climbers