CFE:

Short Intervals:
6 x 300m run, 21,18,15,12,9,6 box jumps (24/20)

• box jumps descending each round

Then: 8m AMRAP
4 burpees
8 DB push press
12 DB lunges
16 lying leg raises

CrossFit:

strength Emom: 12

odd min: 3 hang power clean+ 4 push press 135/95

even: 15 weighted abmat sit up 20/14

Conditioning:
-5 RFT:

• 8 power clean 115/80
• 8 push jerks 115/80
• 25/20 cal row