CrossFit WOD:
Strength:
15min build up load for the complex:
Power Snatch + Hang Power Snatch + Overhead Squats (1+1+2)
*Pause for 2sec at the bottom of each squat

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Hang Power Snatch (#43/30)
Pushups

Endurance:
5 Rounds for time:
Run 800m
30 Situps
30 Back Extensions
30 Mountain Climbers
30 Walking Lunges Steps