CrossFit WOD:
Strength:
Deadlift - 15min build to a heavy set of 5 reps

Metcon:
AMRAP in 20min of the ladder:
25 Double Unders
5-10-15… Pullups (+5 each round)
25 Air-Squats

Endurance:
6 Rounds for time:
30 Russian KB Swings (#24/16)
15 Burpee broad jumps (1m)
30 Situps
15 Box Jump Overs