CrossFit WOD:
Strength:
15min build up load for the complex:
Power Clean + Hang Power Clean + Front Squat
(1+2+3)

Metcon:
3 Rounds for time:
50 Situps
16 DB S2OH (#22.5/15,x1)
2 Legless Rope Climbs

Endurance:
AMRAP in 38min of:
10-15-20-25… Cal Bike
21 Russian KB Swings (#24/16)
15 Situps
9 Pushups