I second "JT" on the first one.
"Michael" comes to mind for the posterior piece. There's some running in there, so a bonus for your endurance focus.
3 Rounds For Time:
50 Back Extensions
Alternatively, you can check out this link from YEARS ago. When it comes to endurance, you probably won't be doing longer metcons- there are some real gems in this thread that will "hit" all the areas you're looking for.