Strength:
Overhead Squat - 15min to build RM3

Metcon:
5 Rounds for max reps:
3min AMRAP, 1min rest:
3 Bar Muscle-ups
6 DB Front Squats (#22.5/15, x2)
9 ABmat Situps

Endurance:
AMEAP in 35min of:
2-4-6-8-10-12.... etc
KB Lunges (#16/12)
Burpees
V-Ups
Rollups