CrossFit WOD:
Strength:
Front Squat
15min build up to a heavy set of 2-reps

Metcon:
AMRAP in 18min of:
Run 200m
16 KB Overhead Lunges (#24/16,x1)
4-8-12... Burpee Pullups

Endurance:
5 Rounds for time:
Row 1000m
30 Box Jumps
30 Pushups