CrossFit WOD:
Strength:
Paused Front Squats
3-3-2-2-2-2
*2sec pause at the bottom of each rep

Metcon:
For time:
30 Double Unders
40 Ring Dips
30 Double Unders
40 KB Front Rack Lunges (#24/16,x2)
30 Double Unders
40 Toes-to-bar
30 Double Unders