Strength:
Every 90sec for 15min (5sets each):
Even: 5 Bent-Over Rows (increase load)
Odd: 5-10 Strict Dips

Metcon:
AMRAP in 15min:
30 Double Unders
15 Wallballs (#10/6)
30 Double Unders
15 Clean and Jerks (#35/25)

Endurance:
A. Skill: Rowing Technique

B. For time:
Run 1600m
30 Plate Ground To Over head
30 T2B
Run 800m
20 Pushups
20 Pullups
Run 1600m