CrossFit WOD:
Strength:
Weighted Pullups
5-5-5-5-5
*Rest 2:00

Metcon:
For time:
Row 500/400m
2 Rounds of:
30 Deadlifts (#50/35)
30 Pushups

Bike 30/24 Cal
2 Rounds of:
12 S2OH (#50/35)
12 Burpees over the bar

Endurance:
For time:
Run 1200m
100 Knees-to-elbows
150 KB Swings (#16/12)
200 Goblet Walking Lunges (#16/12)
Run 1200m
*Split reps as you like