CrossFit WOD:
Strength:
Overhead Squat
5-5-5-5-5

Metcon:
AMRAP in 16min of:
6 Box Jump Overs
8 Toes-to-bar
10 KB Overhead Lunges (#24/16,x1)

Endurance:
E4MOM for 36min:
50 Double Unders
Then on remaining time max rounds of:
8 Plate G2OH (#20/15)
8 Plate Overhead Lunges
8 Burpees on Plate