CrossFit WOD:
Strength:
Back Squat
5-5-5

Metcon:
AMRAP in 16min of:
Run 200m
6 Deadlifts (#100/70)
3 Ring Muscle-ups

Endurance:
AMRAP in 35min of the ladder:
Row 500/400m
1-2-3... +1 Rounds of:
5 Burpees
7 Knees-to-elbows
9 Air-Squats