CrossFit WOD:
Strength:
Strict Press
5-5-3-3-1-1

Metcon:
For time:
10 DB Box Step-overs (#22.5/15,x2)
30 Ring Dips
10 DB Box Step-overs
40 C2B Pullups
10 DB Box Step-overs
50 Medball Cleans (#10/6)
10 DB Box Step-overs

Endurance:
3 Rounds For max reps:
2min Cal Bike
2min KB Swings (#16/12)
2min Burpees
2min Toes-to-bar
2min V-Ups
2min Double Unders