Strength:
6 Sets for load:
Push Press + Split Jerk (2+1)
rest 2min

Metcon:
"Jackie"
For time:
Row 1000m
50 Thrusters (#20/15)
30 Pullups

Endurance:
5 Rounds for time:
400m run
15 Burpee Box Jumps
15 Thrusters (#20/15)
15 Sumo-Deadlift High Pull (#20/15)