CrossFit WOD:
Strength:
12min build up load for:
Hang Squat Clean + Front Squat (1+1)

Metcon:
AMRAP in 15min of:
30 Situps
12 Hang Power Cleans (#50/35)
9 Ring Dips

Endurance:
4 Rounds for time:
Row 500/400m
30 Wallballs (#10/6)
30 Box Jumps
Row 500/400m
30 KB SDHP (#24/16)
30 Burpees