CFE:

Monday Intervals:
Short Intervals:

3 rds:
200m run, 16 OH lunges, (45/25) 30 sec rest
400m run, 14 OH box step ups, (24/20) 30 sec rest
600m run, 12 plate weighted jumping air squats, 30 sec rest

Then: 3 rds: 30 sec work/10 sec transition
Ball slams
Plank on ball/alternating toe touch and stretch
Bent over ball slams
Ball pike/knee pull (alternating)

CrossFit

Back Squat:

5×5 @ 75% 90-120 seconds rest each set

Conditioning:

8 rds:

6 thrusters 115/80

6 bar facing burpees

100m run