Strength:
Go as heavy as possible and with as little breaks as possible:
10x10m DB Farmer Carry
Rest 3min
10x10m Sandbag bearhug carry
Rest 3min
10x10m Double KB OH Carry
Metcon:
AMRAP in 15min of:
15 Hand-Release Pushups
7 Hang Power-Cleans (#60/40)
3 Bar Muscle-ups
Endurance:
In pairs 5 rounds for time:
1000m Row (switch every 200m)
60 Medball Cleans (switch every 10)
40 Box Jumps (switch every 5)
20 Synced Burpees