CrossFit WOD:
Strength:
15min build up to a heavy 1-rep Squat Snatch

Metcon:
AMRAP in 18min of:
6 HSPU
9 DB Power Cleans (#22.5/15,x2)
12 DB Situps (#22.5/15,x1)
15 Air-Squats

Endurance:
5 Rounds for time:
Run 800m
30 Plate Overhead Lunges (#20/15)
24/18 Cal Bike
10 Burpee Box Jump Overs