CrossFit WOD:
Strength:
Back Squat
16min build up to an RM2

Metcon:
For max reps:
4min AMRAP:
8 Thrusters (#40/30)
5 Burpees over the bar

Rest 1min

4min AMRAP:
8 Sumo-Deadlift High Pulls (#40/30)
5 Burpees over the bar

Rest 1min

4min AMRAP:
8 Power Cleans (#40/30)
5 Burpees over the bar