CFE:

Long intervals:
6 rds:
Rd 1+2, 400m, 10 burpee box jumps (24/20)
Rd 3+4, 400m, 10 KB SDHP (75/53)
Rd 5+6, 400m, 10 DB snatch (50/35)
1 min rest after each round 
Then: 
50 bicep curls

50 OH tricep extensions

50 lateral raises 

50 strict press
*Broken up into manageable sets

CrossFit

Squat snatch 

•     Work up to 5 singles 
  •        @87.5-92.5%

Then ….

• Drop to 65% and do : 

• one min of Mex rep power snatches 

• -Rest one min-

• One min of max rep squat snatches 

metcon:

6 rds on the 3 min:

• 20 abmat sit ups

• 10 hang power snatch 115/80

• 12 back rack alt lunges 115/80