CrossFit WOD:
Strength:
Tempo Back Squat @40X1
4-4-3-3-2-2

Metcon:
AMRAP in 18min of:
10 Ring Dips
20 KB Sumo-Deadlift High Pulls (#32/24)
30 Double Unders

Endurance:
5 Rounds for time:
Row 500/400m
21 Box Jumps
12 Burpee Pullups
Bike 30/24 Cal
21 V-Ups
12 Medball Clean to Wallballs (#10/6)