CrossFit WOD:
Strength:
Paused Front Squats
2-2-2-2-2-2
*4sec pause at the bottom of each rep

Metcon:
For time:
21-18-15-12-9-6-3
KB Swings (#32/24)
3-6-9-12-15-18-21
Toes-to-bar

Endurance:
For time:
Run 1200m
300 Double Unders
Run 1000m
200 Pushups
Run 800m
100 Plate Overhead Walking Lunges (#15/10)