CFE:

40m AMRAP
400m run
20 box step ups/squat on top (24/20)
10 KB CNP (53/35)
20 sit-ups 

CrossFit:

Back Squat:

6×3 @75%

*do not exceed the percentages*

Conditioning :

4 rft :

12 power cleans 95/65

12 thrusters 95/65

10 bent over rows 95/65

10 box jump overs 24/20

400m run

8