CFE:

Short Intervals 
“Death By”
10m (up by 2)
Slam balls (up by 5)
Cal bike (up by 3)

Then: 3 rds
6-8 shoulder press (single/single/double=1)
10-12 bicep curls (static arm hold)
10-12 bent over Row (elbows out)

CrossFit:

Strength:

Emom 16:

Even: 2 back squats @72%

Odd: 10 Russian KB swings 70/53

Conditioning:

9 min amrap:

10 hang squat snatch 75/55

30 double unders