CrossFit WOD:
Strength:
12min build up load for a 3-pos Power Clean (Floor, Hang, High Hang)

Metcon:
For time:
24 Hang Power Cleans (#40/30)
24 Box Jumps
24 Toes-to-bar
24 Front Squats (#40/30)
24 Burpees
24 Ring Dips
24 KB Swings (#32/24)
24 Thrusters (#40/30)

Endurance:
AMRAP in 40min of:
Run 200-400-600-800… +200m
30 Situps
20 Wallballs (#10/6)
10 Pullups