CrossFit WOD:
Strength:
Barbell Lunges (behind the neck)
10-8-8-8-6
*rest 2:00-2:30 between sets

Metcon:
5 Rounds for time:
12 DB Hang Squat Cleans (#22.5/15,x1)
12 Toes-to-bar
12/9 Cal Bike