Strength:
Weighted Elevated Ring Rows
10-8-6-4-4
30sec Handstand after each set

Metcon:
AMRAP in 18min:
Run 200m
8 HSPU
8 Front Rack Lunges (#60/40)

Endurance:
AMRAP in 40min of:
15 Kettlebell Swings
15 Box Jump Overs
15 Plate Situps (#20/15)
15 Medball Cleans (#10/6)