WOD

3 Rounds for time of:
800m run
30 Overhead Squats 95/65
3 Legless Rope Climbs, 15 ft

4 Rounds of:
3 Min Max Calories Assault Bike
90 Second static hang, pull-up bar
45 Second L-sit

*Rest 3 minutes between rounds

"Elizabeth"
21-15-9 reps for time of:
Squat Clean 135/95
Ring Dips

Squat Clean 4-4-4-4

The strength portion is specifically placed after the workout.

In a 30 minute window:

Overhead Squat
5-4-3-2-1

11-9-7 reps for time of:
Deadlift 315/225
Overhead Squat 185/135