Strength:
Front Squat
3-3-3-3-3
3sec pause at the bottom

Metcon:
AMRAP in 12min of:
12 Power Cleans (#50/35)
12 Pullups
12 Burpees

Endurance:
2 Rounds:
50 KB Swing (#16/12)
Run 800m
50 Burpee Over the KB
Run 400m
50 Lunges
Run 200m