CFE:

Short Intervals:
2 rft:
600m run, 5 ring dips, 30 sec rest
400m run, 10 supine ring rows, 30 sec rest
300m run, 5 ring dips, 30 sec rest
200m run, 10 supine ring rows, 30 sec rest

Then:

for time:

15/10/5
RDL (DB) (50/35)
Decline push-ups (feet on plates)
GHD sit-ups

CrossFit:

Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Conditioning:

4 RFT:

300m run

15 T2B

7 squat snatches 165/115