CFE:

Movement of the month: pull-ups 
24m EMOM
1) 12 Double DB front squats 
2) 8 HSPU
3) 12/10 cal bike 
4) 10 pull-ups

CrossFit:

Bench Press: work to a heavy 4 rep.
– drop 15% and do 6×3

Capacity Builder:

13 min amrap:

6 burpee plate 2 OH 45/25

8 wall balls 20/14

10 cal row