CFE:

“Goodell”

5 rft:
400m run
20 wallballs (20/14)
14 KBS (53/35)
38 X

Rd 1) push-ups
Rd 2) air squats
Rd 3) pull-ups
Rd 4) alternating lunges 
Rd 5) burpees

CrossFit:

Hang Squat Clean
On the Minute x 5:
Minute #1 – 2 Hang Squat Cleans 60%
Minute #2 – 2 Hang Squat Cleans 65%
Minute #3 – 2 Hang Squat Cleans 70%
Minute #4 -1 Hang Squat Clean 75%
Minute #5 -1 Hang Squat Clean 80%
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning

3 rds:

15 hang squat cleans 115/80

15 lateral bar burpees