CrossFit WOD:
Strength:
EMOM for 15min (5sets)
Min 1 - 6/6 DB Bent-over Rows
Min 2 - 30-60sec Handstand hold (free/assisted)
Min 3 - Rest

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Cleans (#22.5/15,x2)
Toes-to-bar
Box Jump Overs