Strength:
Single arm DB Bent-Over Row 5-5-5-5-5

Metcon:
4 Rounds for time:
Run 400m
15 Kettlebell Swings (#24/16)
5 Bar Muscle-ups

Endurance:
In Pairs for time:
Run 800m
80 Wallballs
80 Medball Cleans
Run 600m
60 Box Jumps
60 Burpees
Run 400m
40 Roll-ups
40 HSPU
Run 200m
20 Wall Climbs
20 Tuck Jumps
*Run together and split reps between partners