CrossFit WOD:
Strength:
12min build up load for the complex:
Push-Press + Push-Jerk (2+1)

Metcon:
AMRAP in 20min of:
64 Double Unders
32 Situps
16 Pushups
8 KB Swings (#32/24)
4 Rope Climbs

Endurance:
7 Rounds for time:
Bike 30/24 Cal
15 Burpees to target
15 Box Jumps
15 Medball Cleans (#10/6)