CrossFit WOD:
Strength:
Overhead Squats
5-4-3-2-2-2

Metcon:
5 Rounds for time:
15 KB Swings (#24/16)
1 Rope Climb
15 Box Jump Overs
1 Rope Climb

Endurance:
For time:
50-40-30-20-10
Situps
Air-Squats
Back Extensions
Ring Rows
Run 400m