Strength:
Front Squat
2-2-2-1-1-1

Metcon:
For time:
50 Double Unders
2 Legless Rope Climbs (seated)
20 KB Hang Clean and Jerks (#24/16,x2)
50 Double Unders
2 Legless Rope Climbs (seated)
15 KB Hang Clean and Jerks
50 Double Unders
2 Legless Rope Climbs (seated)
10 KB Hang Clean and Jerks

Endurance:
For time:
1000-800-600-400-200m Row
30 Box Jumps
30 Pushups
30 X-Ups