CFE:

100 double under buy in:
5 rft:
16 cal row
20 KB SDHP (53/35)
300m run
20 KBS/KB squat swing

CrossFit:

Strength-

In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning-

2 Rounds:
8 Bar Muscle-Ups RX+/ 16 c2b RX
20 Barbell-Facing Burpees
30 Deadlifts (185/115)
40 Wallballs (20/14) *Females 9′ Target