Strength:
Weighted Pullups
5-5-5

Metcon:
6min AMRAP:
9 Deadlifts (#60/40)
12 Box Jumps

Rest 2min

4min AMRAP:
6 Hang Power Cleans (#60/40)
9 Pushups

Rest 2min

2min AMRAP
3 Front Squats (#60/40)
6 Burpees over the bar

Endurance:
For time:
Run 800m
100 Thrusters (#20/15)
Run 400m
150 Kettlebell Swings (#16/12)
Run 800m
200 Situps
Run 400m