Strength:
Deadlift
5-5-5
Metcon:
7 Rounds for time:
30 Double Unders
15 Pushups
7 Hang Power Snatches (#43/30)
Endurance:
AMRAP in 38min of:
10-20-30-40-50-60... etc
Plate Overhead Lunges (#15/10)
Plate Russian Twists
Burpees on Plate
Run 200m w/Plate after every round