CrossFit WOD:
Strength:
Every 1:30 for 12min (8 sets):
Snatch Pull + Power Snatch (2+1)

Metcon:
For time:
Run 800m
Then 3 Rounds of:
15 Hang Power Snatch (#40/30)
20 Knees-to-elbows
25 Wallballs (#10/6)
Then Run 800m

Endurance:
In Pairs for time:
50-40-30-20-10-20-30-40-50
Cal Bike
Box Jump Overs
KB SDHP (#24/16)
*Partner 1 works
*Partner 2 holds in Straight-Arm Plank
*Switch as needed