CrossFit WOD:
Strength:
Push-Jerk
3-3-3-2-2-2
*Pause for 2sec at the catch position before completing each rep

Metcon:
8 Rounds for time:
35 Double Unders
7 Dual KB Front Squats (#24/16,x2)
5 HSPU

Endurance:
3 Rounds for max reps (36min):
4min:
Row 500/400m
AMRAP Wallballs (#10/6) on remaining time

4min:
Run 400m
AMRAP Pushups on remaining time

4min:
Bike 30/24 Cal
AMRAP Burpee-Pullups on remaining time

*Rest 3min after each round (after 12min)