Strength:
Barbell Bent-over Rows
3-3-3-3-3-3

Metcon:
For time:
25 KB Swings (#24/16)
30 Overhead KB Lunges (#24/16,x1)
35 Pushups
40 Burpees
35 Pushups
30 Overhead KB Lunges
25 KB Swings

Endurance:
For time:
75 Air-Squats
75 Pushups
75 Situps
75 Box Step-ups
75 Wallballs (#10/6)
75 Plate G2OH (#20/15)
75 Burpees
75 Back Extensions
Run 2000m