Strength:
Bulgarian Split Squat
4x8 (each leg)
Use kbs/dbs/barbell to add weight as needed

Metcon:
For time:
120 Double Unders
40 Hang Power Cleans (#50/35)
40 Bar facing burpees
40 Shoulder to overhead (#50/35)
120 Double Unders

Endurance:
In teams of 3/4 collect
500 cal row
500 cal Assult bike
500 Double Unders
500 Wallballs