Strength:
E2MOM for 14min build up load for the complex:
Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1)

Metcon:
5 Rounds for time:
20 Push Press (#35/25)
50 Double Unders

Endurance:
For time:
"Helen" into "Karen" into "Annie"

Helen:
3 Rounds:
400m Run
21 KB Swings (#24/16)
12 Pullups

Karen:
150 Wallballs

Annie:
50-40-30-20-10
Double Unders
Situps