Strength:
Weighted Dips
5-5-5-5-5

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 reps of
Power Cleans (#43/30)
Front Squats (#43/30)
Burpees over the bar

Endurance:
In Pairs for time:
100 V-Ups
100 Cal Row
80 Burpees
80 Cal Row
60 V-Ups
60 Cal Row
40 Burpees
40 Cal Row
20 V-Ups
20 Cal Row