CrossFit WOD:
Strength:
15min build up load for:
Squat Clean + Front Squat (1+2)

Metcon:
AMRAP in 12min of the ladder:
1-2-3… Wall Walks
25 Double Unders
15 Russian KB Swings (#32/24)

Endurance:
7 Rounds for time:
10 Burpee Pullups
Row 500/400m
20 Wallballs (#10/6)
Row 500/400m
30 Medball Situps