CrossFit WOD:
Strength:
Front Squat - 15 min build up to an RM2

Metcon:
2 Rounds for time:
15 Burpees
20 DB Clean and Jerks (#22.5/15,x2)
20 Pullups
15 Burpees
20m DB Front Rack Walking Lunges (#22.5/15,x2)
20 Ring Dips