CrossFit WOD:
Strength/Speed:
12min build up load for:
Snatch Balance + Overhead Squat (1+2)

Metcon:
3 Rounds for time:
50 Air-Squats
7 Bar Muscle-Ups
10 Hang Power Snatch (#50/35)

Endurance:
AMRAP in 18min:
Run 400m
25 KB Swings (#16/12)
20 Goblet Lunges (#16/12)

Rest 4min and then:

AMRAP in 18min of:
Row 500/400m
25 Medball Situps (#10/6)
20 Wallballs (#10/6)