Grip Strength:
400m Farmer carry, as heavy as possible
every time you drop the weights do 7 deadlifts before you continue
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Push Jerks (#60/40)
Box Jump Overs
Endurance:
10 Rounds for time:
200m Run
20 Air-Squats
20 Pushups
20 Situps