CrossFit WOD:
Strength:
Squat Snatch
15min build to a heavy 1-rep or practice technique under light weight

Metcon:
AMRAP in 15min of:
12 DB Snatch (#22.5/15,x1)
9 Goblet Squats
6 Toes-to-bar

Endurance:
AMRAP in 40min of:
Bike 15/12 Cal
50 Air-Squats
Bike 12/9 Cal (Legs Only)
30 Pushups
Bike 9/6 Cal (Arms Only)
10 Burpees