Strength:
Back Squat
5-5-5

Metcon:
For time:
70 Medball Cleans (#10/6)
80 DB Snatch (#22.5/15,x1)
90 Medball Situps
100 Double Unders
E4MOM - Row 200/160m

Endurance:
AMRAP in 30min of:
Run 400m
22 Thrusters (#20/15)
Run 400m
22 Burpees over the bar