CFE:

6 x 300m run, 20 floor wipers, 20 sec rest
3 x 400m run, 10 evil wheel, 30 sec rest

Then: 6m EMOM (alternating)
1) AMRAP ring dips, hollow body hold remainder of the minute
2) AMRAP ring dips, Superman hold remainder of the minute

CrossFit:

Conditioning

” Lead Foot ”

“Lead Foot” Part 1
AMRAP 4:
27/21 Calorie Row, 27 Burpees, 27 Pull-Ups

Rest 4:00

“Lead Foot” Part 2
AMRAP 4:
21/15 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:
15/10 Calorie Row, 15 Burpees, 15 Wall Ball (20/14)

Core Accessory

4 sets For quality:
20 weighted ab mat situps
12 empty barbell bicep curls
10 empty barbell strict press