CrossFit WOD:
Strength:
Paused Back Squats
3-3-3-2-2-2
*Pause for 3sec at the bottom of each rep

Metcon:
2 Rounds for time:
Run 800m
32 KB Swings (#32/24)
6 Rope Climbs

Endurance:
For time:
50 Cal Bike
100 Pushups
150 Wallballs (#10/6)
200 Situps
250 Double Unders