CFE:

Thursday Intervals:
Long Intervals:
2 x 600m run, 25 sit-ups, 30 sec rest
2 x 500m run, 20 GHD, 30 sec rest
2 x 400m run, 15 hanging knee raises, 30 sec rest
2 x 300m run, 10 ab rowers, 30 sec rest

Then: 4 x 1 min AMRAP, 1 min rest between rounds
5 DB RDL
5 DB squats
5 DB push press

Or if rain, alternate indoor wod:
“Cardio Gone Bad”
5 rds, 1 minute each movement
Shuttle run, 10meters
SDHP (53/35)
Box jumps (24/20)
DB thrusters ((45/25)
Cal row
1 minute rest

CrossFit:

Strength:

EMOM 9

2 power snatch + 2 OHS (65-75% of power snatch)

Conditioning:

For time:

• 30/24 cal row
• 25 hang power snatches 85/55
• 30 pull ups
• 25 hang power snatches 85/55
• 30/24 cal row