CFE:

3 rds:
100m run, 10 jumping air squats, 15 sec rest
200m run, 20 grasshoppers, 20 sec rest
300m run, 30 mountain climbers, 30 sec rest
400m run, 40 plank shoulder taps, 30 sec rest

Then: 4 rds
12-15 DB RDL

30 sec skater plyos 

10-12 ring rows

30 sec hanging oblique knee raises 

CrossFit

Strength:

deadlift 7 x 3 @ 75%

*no more than 90 sec rest between sets

conditioning :

6 rds For time :

250 m run

10 dead lifts 115/80

10 front squats 115/80