Strength:
Bulgarian Split Squat
8-8-8-8-8 (4 each leg)

Metcon:
2 Rounds for time:
10 Strict HSPU
200m Run
15 Clean & Jerk (#60/40)
200m Run
10 Bar muscle-up
200m Run

Endurance:
In teams of 2:
Row 2000m
Run 1600m
Then accumulate:
150 Burpee Box Jump Overs
Then:
Row 1000m
Run 800m