Strength:
Press
5-5-5

Metcon:
4 Rounds for time:
Run 200m
30 Air-Squats
10 Hang Power Cleans (#60/40)

Endurance:
For time:
20-40-60-40-20
ABmat Situps
DB Burpees (#15/10, x2)
Wallballs (#10/6)