Strength:
5 Sets:
Max Strict Ring Dips (no extra weights)
into Max L-Sit/Tuck hold
rest 2min

Metcon:
5 Rounds for time:
20 Kettlebell Swings (#24/16)
10 Overhead KB Lunges (#24/16, x1)
5 Bar Muscle-ups

Endurance:
In teams of 2 for time:
10 km row
*every time the couple switch do 20 sync burpees