Strength:
Strict HSPU - 5 sets for max reps each. scale with strict variations only
rest 2min between sets

Metcon:
In teams of 2 for time:
300 Double Unders
150 Overhead Lunges (#35/20)
30 Rope Climbs
*Split reps how ever you like - one works at a time

Endurance:
10 Rounds for time:
12 Kettlebell Swings (#16/12)
12 Box Jumps
12 Wallballs
12 KB Push Press (#16/12)