Strength:
Back Squat - 15min build up to an RM3

Metcon:
For time:
Run 400m
40 Double Unders
30 Deadlifts (#70/45)
Run 400m
40 Double Unders
20 Hang Power Cleans (#70/45)
Run 400m
40 Double Unders
10 Overhead Squats (#70/45)

Endurance:
10 Rounds for time:
Run 200m
15 Box Jumps
Row 250/200m
10 Devil-Presses (#15/8,x1)