CFE:

SHORT INTERVALS:
4x300m run, 30 sec rest
3x400m run, 30 sec rest
2x600m run, 45 sec rest
*1 additional 600m for full marathon training

Then: 4 rds
-8 banded push-ups (light Band)
-10 goblet squats (53/35)
-12 kneeling tuck jumps

CrossFit:

-Back Squat-
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%

-“Top Heavy”-
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups 
9 Front Squats (155/105)
12 Strict Pull-ups