Strength:
Barbell Lunges (behind the neck)
6-6-6-6-6 (3 each leg)

Metcon:
For time:
100 Double Unders
50 Pushups
15 Snatches (#60/40)
100 Double Unders
15 Snatches
50 Pushups
100 Double Unders

Endurance:
EMOM for 30min:
1: 25 Kettlebell Swings (#16/12)
2: 15 Box Jumps
3: 15 Jacksons
4: 20 Situps
5: 12 Burpees
6: 12 DB Thrusters (#15/10, x2)