CrossFit WOD:
Strength:
Paused Front Squats
2-2-2-2-2-2
*2sec pause at the bottom of each rep

Metcon:
4 Rounds for time:
50 Double Unders
12 DB Box Step-Overs (#22.5/15,x2)
12 HSPU

Endurance:
For time:
Row 1500m
Then 10 Rounds of:
10m Burpee Broad Jumps
10 Pushups
10 Ring Rows
Then 1500m Row