Strength:
EMOM for 12min:
Even: 3 Heavy Power Cleans
Odd: Max Strict Deficit HSPU

Metcon:
AMRAP in 12min of:
1 Rope Climb
4 Devil-Press (#22.5/15, x1)
8 DB Overhead Reversed Lunges (#22.5/15, x1)

Endurance:
AMRAP in 40min of:
Run 800m
70 Double Unders
60 Situps
50 Pushups
40 Wallballs (#10/6)