CFE:

5 rft:
MB run to 400m (20/14)
15 MB thrusters
MB run back to box
20 abmat sit-ups
1 min rest

CrossFit:

Strength:

Emom 8

2 power cleans + 1 hang squat clean
@60-70% of power clean max*

conditioning:

4 rds:

12/10 cal bike (15/12 cal row)

14 alternating weighted box step ups (single dB 50/35)

14 alternating dB snatch 50/35

5 bar mu