Strength:
Press
5-5-3-3-1-1

Metcon:
For time:
27-21-15-9-3 reps of:
Wallballs (#10/6)
Hang Power Cleans (#50/35)
Pushups

Endurance:
5 Rounds for time:
30/21 Cal Bike
20 Box Jump Overs
30 KB SDHP (#24/16)