CrossFit WOD:
Strength:
Weighted C2B Chin-ups
15min build to a heavy set of 2 reps

Metcon:
For time:
Run 400m
50 Deficit Pushups (#20/10kg plates)
Run 400m
50 KB Swings (#24/16)
Run 400m
50 Thrusters (#20/15)
Run 400m