CrossFit WOD:
Strength:
Weighted Ring Dips
3-3-3-3-3-3

Metcon:
For time:
Run 800m
50 Overhead Squats (#20/15)
30 Toes-to-bar

Endurance:
For time:
75 Burpees
100 KB Goblet Squats (#16/12)
100 Box Jump Overs
100 Pushups
75 Burpees