Strength:
Back Squat
3-3-3-3-3
*3sec pause at the bottom of the first rep of each set

Metcon:
AMRAP in 16min of the ladder:
5-10-15-20-25...+5
Hang Clean and Jerks (#40/30)
10 Burpee Box Jump Overs

Endurance:
6 Sets for max reps:
1min DB Devil-Press (#15/10,x1)
1min X-Ups
1min Mountain Climbers
1min Cal Bike
1min Walking Lunges Steps
1min Rest