CrossFit WOD:
Strength:
Every 2:30 for 12:30min (5sets)
Hang Squat Clean + Front Squat + Jerk (1+2+1)

Metcon:
For time:
30 Toes-to-bar
15 Box Jump Overs
20 Ring Dips
15 Box Jump Overs
10 Bar Muscle-ups
15 Box Jump Overs
20 Ring Dips
15 Box Jump Overs
30 Toes-to-bar