CFE

20m EMOM alternating
1) 200/150m run

2) 20 KBS (53/35)

CrossFit:

Heavy single strict press
•••••
Metcon:
Amrap 16
30 double under (2×1)
20 single arm db hang c and j (50/35)
15 burpee to rig
10 c2b

Accessory:
3 sets: 20 hollow rock
25 banded pull apart