CFE:

Long Intervals:
3 x 600m run, 10 1 arm OHS, 45 sec rest
2 x 800m run, 20 1 arm OH lunges, 1 min rest (switch hands after 10 steps)

then 3RFT:

10 strict decline push-up/tuck (feet on MB)
15 Russian twist w/MB (20/14) each

CrossFit:

Row Test:

500m row for time.

Incredible Hulk:

• AMRAP in 20 minutes
• 5 Deadlifts (115/75 lb)
• 5 Hang Power Cleans (115/75 lb)
• 5 Front Squats (115/75 lb)
• 5 Push Press (115/75 lb)
• 5 Back Squat (115/75 lb)