Strength:
Weighted Chinups 5-5-5 (E3MOM)

Metcon:
For time:
Run 400m
100 Air-Squats
Run 400m
100 Pushups
Run 400m
100 Situps
Run 400m
100 KB Swings (#16/12)

Endurance:
Same as wod just with 800m runs