CFE:

• Long Intervals:
• 5 x 1min max cal bike,1min rest
• 5 x 1min max cal row, 1min rest
• 5 x 1min max reps shuttle run, 1 min rest
  • Then:
• 3 rounds:
• 10 bent over DB rows
• 12 pistols
• 14 GHD or MB sit-ups

CrossFit:

• Strength:
  • Power cleans (singles)
  • 7×2 start @ 70% and work to heavy Double over 7 sets.
    
• Metcon:
  • 10-1 double KB push press 53/35
  • 3 power cleans after each rd 165/115