Strength:
Front Rack Lunges
10-8-8-8-6

Metcon:
7 Rounds for time:
15 Wallballs (#10/6)
10 Pushups
5 Hang Clean and Jerks (#50/35)

Endurance:
AMRAP in 38min of:
10-20-30-40... Cal Row
15 Burpee Box Jump Overs
30 Situps