Strength:
5 Sets for load:
Press + Push-Press (1+2)

Metcon:
For time:
50-35-20 Wallballs (#10/6)
20-15-10 C2B Pullups
70-50-30 Double Unders

Endurance:
5 Rounds for time:
30/24 Cal Row
30 Pushups
30 DB Snatch (#15/10)
30 Pushups
400m Run