Strength:
Back Squat 4-4-4-4

Metcon:
5 Rounds for time:
12 DB Snatch (#22.5/15)
15 Wallballs (#10/6)
6 x 8.5m Shuttle Runs w/DB (grey area)

Endurance:
For time,
21-18-15-12-9-6-3
Run 400m
Burpees
Dual KB Thrusters (#16/8)