Strength:
E2MOM for 12min:
Paused Front Squats
2-2-2-2-2-2
Pause for 3sec at the bottom of each set

Metcon:
5 Rounds for time:
15 Sumo-deadlift High Pulls (#43/30)
15 Ring Dips

Endurance:
For time:
10 Rounds of "Cindy"
Row 3km
Run 800m