CFE:

Short Intervals:

• 10 rft:
  • 250m, 1 rope climb, 30 sec rest

• Then: 3 rds
  • 12 DB lateral raise/front raise
  • 12 DB bicep curls
  • 12 low box seated tuck jumps

CrossFit:

Bench Press:

• work to a heavy 5 rep
  • Then drops to 85% of that number and do 4×5.
    
• Metcon:
  • 18-15-12-9-6
  • burpee box jump over 24/20
  • 6-9-12-15-18
  • bench press 115/80