CrossFit WOD:
Strength:
12min build up load for:
Snatch Balance + Overhead Squat (1+1)

Metcon:
For time:
50 HSPU
50 Deadlifts (#60/40)
50 Box Jump Overs
50 V-Ups
*Split reps as you like

Endurance:
7 Rounds for time:
Bike 30/24 Cal
21 Wallballs (#10/6)
15 Pushups
9 Burpee Pullups