Strength:
Pause Overhead Squat
3-3-3-2-2 (3sec at the bottom)

Metcon:
3 Rounds for time:
10 Ring Muscle-ups
50 Air Squats
100 Double Unders

Endurance:
AMRAP in 35min:
40 Plate G2OH (#20/15)
30 Plate OH Lunges
20 Burpees on Plate