Strength:
Paused Back Squats
2-2-2-2-2-2
*pause for 3sec at the bottom of each rep

Metcon:
AMRAP in 12min of:
4-6-8-10... etc
KB Squat Cleans (#24/16)
Box Jumps
Pushups

Endurance:
AMRAP in 36min of:
1000m Row
50 DB Situps (#15/8,x1)
30 Goblet Squats (#15/8,x1)
10 Devil Presses (#15/8,x1)