Strength:
Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1

Try to increase the load on each of the 15 reps.

Metcon:
AMRAP in 10min of:
4 Front Squats (#80/50, from the ground)
40 Double Unders

Endurance:
Every 5 min for 50min:

  1. Double Unders
  2. Assault Bike
  3. Burpees
  4. Kb Swings (#24/16)
  5. Run 1000m
  6. Row
  7. Box Jumps