Strength:
Back Squat 5-5-3-3-3

Metcon:
4 Rounds for time:
20 DB Snatches (#22.5/15)
20 Weighted Situps (#22.5/15)

Endurance:
3 Rounds for time:
Row 400m
50 Air-Squats
40 Kettlebell Swings (#16/12)
Run 400m
30 Pushups
20 Burpees