CFE:

Long intervals:
7/5 x 400m, 1 min rest

Then: 4 rds for quality
12 DB strict press
10 DB squat
8 DB thrusters

• don’t put DB’s down till each round is finished

And then: 3 rds
10 DB bicep curls
10 DB OH tricep extensions

CrossFit

• Emom 16
  • odd – 8 dead lifts @50%
  • even- 8 bar facing burpees

Conditioning:

For Time: 2k Row