Strength:
5 Sets:
8 DB/KB Z-Press (heavy but stable)
10-20sec L-Sit (any style)
Rest 1:30m

Metcon:
"The Chief"
5 Rounds:
AMRAP in 3 minutes
3 Power Cleans (#61/43)
6 Push-Ups
9 Air Squats
Rest 1 minute

Endurance:
In teams of 2 for time:
400 Wallballs (#10/6)
*Every time you break - Run 800m