CrossFit WOD:
Strength:
Tempo Front Squat @3331
3-3-2-2-2-2

Metcon:
10 Rounds for time:
Run 200m
7 Toes-to-bar
4 Devil-Presses (#22.5/15,x2)

Endurance:
10 Rounds for max reps:
3min AMRAP:
12/9 Cal Bike
9 Pushups
6 Burpees
*Rest 1min between AMRAPs