Strength:
Split Jerk
2-2-2-1-1-1
go heavy or practice technique (add reps)

Metcon:
10 Rounds for time:
Run 200m
10 Hang Power Cleans (#43/30)
10 V-Ups

Endurance:
AMRAP in 32min of:
Row 500m
40 Air-Squats
30 Situps
20 Pushups
10 Burpees