CrossFit WOD:
Strength:
Barbell Bent-over Rows
7-7-5-5-3-3

Metcon:
AMRAP in 12min of the ladder:
3-6-9… +3
Overhead Squat (#60/40)
Burpees over the bar
Pullups

Endurance:
4 Rounds for max reps:
1min Burpees to target
2min KB Box Step-Overs (#16/12,x1)
3min Row/Bike (calories)
2min KB Swings
1min Toes-to-bar
*1min Rest between rounds