CFE:

Long Intervals:
4 rft:
10 cal bike, 600m run, 40 double unders, 45 sec rest (3×1)

Then core cashout:
1min plank/30 sec hollow body hold before each round
21/15/9
Sit-ups
Flutter kicks
Scissor kicks
Superman
Hanging knee raise

CrossFit:

“Bar Star” Part #1

AMRAP 7 – Max Overhead Squats
First 50 Reps – 95/65
Second 50 Reps – 115/85
Time Remaining – 135/95

Rest 3:00

“Bar Star” Part #2
AMRAP 7 – Max Bench Presses
First 50 Reps – 115/85
Second 50 Reps – 145/95
Time Remaining – 175/115

Rest 3:00

“Bar Star” Part #3
AMRAP 7 – Max Deadlifts
First 50 Reps – 165/115
Second 50 Reps – 205/135
Time Remaining – 255/165