CFE

6 RFT:

5 pistols (each leg)
10 Chameleons
15 KB DL (75/53)
20 Jumping air squats
500m run

CrossFit:

Strength

Back Squat:

work to a heavy single

Conditioning

3 RFT:

15/12 Cal Row
15 GHD
15 Power Snatches (95/65)
15 OHS (95/65)