Strength
Deadlift
5-5-5

Metcon:
For time:
25 Pullups
40 Box Jumps
40 DB Hang Clean and Jerks (#22.5/15,x2)
40 Wallballs (#10/6)
40 Cal Row (28 bike)
25 Pullups

Endurance:
6 Rounds for time:
21 KB Swings (#16/12)
18 Burpees
15 Goblet Squats
12 Russian Twists
9 Pike Pushups
6/6 Single-arm KB Bentover Rows
3 Wall Walks