Strength:
Bar Dips
5-5-3-3-3
use bars/boxes

Metcon:
AMRAP in 12min of:
9 Overhead Squats (#43/30)
9 Kettlebell Swings (#24/16)
9 Burpees

Endurance:
3 Rounds for time:
Run 1000m
50 Medball Cleans (#10/6)
RX: wear a 9/6kg vest