CFE:

Long intervals:
3 x 400m run, 30 sec rest

2 x 800m run, 45 sec rest

1 x 1200m run 

Then 3 x AMRAP

Ring dips

Feet elevated push-ups

Bench Dips

1min hanging oblique knee raise 

CrossFit

front squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
*70-75 % sets 1-3 , then build to a heavy for the day*

conditioning:

5 rds:

200m run

10 hspu

15 thrusters 45/35