Strength:
EMOM for 14min:
Even: 5 Strict Ring Dips
Odd: 20 Shoulder taps

Metcon:
For time:
Run 400m
50 Clapping Pushups
40 Hang Power Cleans (#50/35)
30 Overhead Lunges (#50/35)
Run 400m

Endurance:
3 Rounds for time:
1000m Row
20 DB Burpee Box Step Overs (#15/10, x2)
30 Wallballs (#10/6)
40 Hollow Rocks